Quick and Easy Kid Friendly Snacks/Meals

With school now in full swing and the extra curricular activities taking up your afternoon and evening, it leaves little time for you to prepare a meal for your family.  Every mom looks for quick and easy meals that can easily satisfy her family and fill them with hearty and healthy food.  We asked Robin Barrie Kaiden, MS, RD, CDN of Robin Barrie™ Nutrition Counseling / Personal Training to share some great quick and easy meals for busy families as well as some delicious healthy snacks for an on-the-go treat.
  

25 Healthy Balanced Snacks/Quick Meals

The items listed below are packed with protein and nutrients, so they can be used for snacks OR meals for kids and parents!

1.     Grilled cheese bites:  low-fat cheese on whole grain bread wtih added tomato or spaghetti sauce

2.     Deli roll ups:  turkey/chicken/ham/lean meats layered and rolled up with lowfat cheese around tomatoes or other vegetable, with added mustard to taste if desired

3.     Nut butter balls: mix peanut butter (or almond or another nut butter) in a bowl with cornflakes/whole grain flakes; shape into balls and roll in crushed nuts or graham crackers

4.     Pizza muffin:  Whole wheat English muffin topped with spaghetti sauce and low-fat mozzarella cheese

5.     Fruit smoothie made with chosen milk, yogurt and frozen and/or fresh fruits and ice

6.     Baked apple, center scooped out, stuffed with apricots, peaches, cinnamon served with low-fat vanilla yogurt

7.     Cut up raw or steamed vegetable sticks (celery, carrots, broccoli, green beans, cauliflower, olives, cherry tomatoes, peppers, avocado, cucumbers) dipped in hummus (or white bean or other bean puree) or lowfat yogurt dip (for example Greek yogurt with added spices)

8.     Whole grain waffle topped with low-fat yogurt and fruit

9.     Sandwich sliders:  Tuna, chicken, egg salad, turkey, etc. on mini whole grain rolls 

10.  Quick quesadilla:  top a whole grain or corn tortilla with low-fat cheese, beans, and/or chicken, fold in half, microwave or place in toasted oven and top with salsa

11.  Frozen yogurt sandwiches:  place yogurt and sliced fruit between 2 whole grain graham crackers

12.  Yogurt parfaits:  layer yogurt, fruit, granola in a glass or cup and drizzle with honey/agave

13.   Sandwich shapes:  use cookie cutter to make sandwiches fun  

14.   Oatmeal made with skim milk, nuts, raisins (not just for breakfast!)

15.   Small cup of vegetable, bean, pea, lentil, chicken noodle, or other soup

16.   Peeled banana dipped in yogurt, rolled in cereal and frozen (try a popsicle stick for easy handling)

17.   "Ants on a Log":  Celery filled with nut butter, topped with raisins ·      

18.   Whole grain pita pocked filled with cheese (try cottage, ricotta, brie, etc), sliced green apple and sprinkled with cinnamon

19.   Hot fresh popped plain popcorn sprinkled grated parmesan cheese 

20.   Mini rice cakes or rice crackers spread with Laughing Cow cheese, lowfat cream cheese, nut butter, or hummus

21.   Hard boiled eggs and fruit

22.   Scrambled eggs and vegetable with cheese (if desired) in a pita  

23.  Homemade trail mix:  nuts, dried fruit, dry cereal ·      

24.   Baked potato topped with low-fat cheese and broccoli or sweet potato topped with low-fat plain yogurt and cinnamon and walnuts    

25. Snack kebobs:  stack fruits and low-fat cheeses on a kebob for a colorful, fun, finger snack