5 balanced recipe ideas for children’s snacks

5 balanced recipe ideas for children's snacks

This week, we welcome Aurélie, a dietician nutritionist in training, and passionate about all areas that affect children (food, neuroscience activities, etc.). She created, with her companion voice over actor, legrimoireauxhistoires.fr, a site that offers free audiobooks for children. Do not hesitate to go there if you are interested! But today, Aurélie will share with us 5 balanced recipe ideas for children’s snacks!

Why is children’s snack important?

Covering nutritional needs

The children’s nutritional needs are quite high due to the energy, minerals and vitamins that growth requires. The children’s snack is therefore a meal in its own right, playing a non-negligible role in providing these nutrients. In particular, it makes it possible to provide carbohydrates, of calcium as well as vitamin C. But, he also avoids the shots of the bar in the afternoon, provided choose the right foods, and considerably reduce cravings for the evening meal. With a snack, we, therefore, manage the balanced diet on the day.

The moments of conviviality

In addition to the nutritional contribution, children’s snacks allow share friendliness with his family or his friends Everyone relaxes, and shares this meal in a good mood. These positive moments are very important for child development.

What exactly is a balanced snack?

A source of complex carbohydrates

5 balanced recipe ideas for children's snacks

The complex carbohydrates represent a source of energy which assimilates slowly (or even medium). They, therefore, allow limiting reactive hypoglycaemia. Behind this barbaric name occurs a phenomenon caused by the taking of a high glycemic index food (that is, whose carbohydrates pass quickly through the blood), for example with an industrial cake like a BN. To respond to a rise in glucose in the blood, the body sends insulin to bring it down. Except that in the case of a food with a high glycemic index, the body sends out such a large amount of insulin, that it lowers glucose. below normal rate; we then have reactive hypoglycemia with fatigue, irritability, etc.

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But beware, not all complex carbohydrates are created equal. Some may have a high glycemic index. This is why it is necessary to choose them well.

Here is a list of good sources of complex carbohydrates for your kids’ snack:

  • The bread full, the bread multi-grain (not to be confused with white cereal bread), bread with leaven
  • Rusks with buckwheat, to the chestnut, etc. Of type flower bread.
  • The whole semolina fine (used to make semolina pudding for example)
  • Flakesoats, the flakes of buckwheat, the flakes of quinoa, etc.

A source of calcium

5 balanced recipe ideas for children's snacks

The calcium is a mineral that plays different roles in children’s bodies. Among them, we can note the bone mineralization, the muscle contraction and the nerve impulses. Here is the list of foods sources of calcium to taste it:

  • Animal dairy products: milk, yoghurt, cheese, preferably from sheep and goat, otherwise from cow and Flavored milk
  • Plant-based dairy products enriched with calcium: yoghurts, milk, almond, soy, rice, etc. But be careful, the added calcium must not be in the form of “calcium phosphate” because it is very poorly assimilated by the body.
  • Nuts: walnuts, almonds (more than the others), cashews, pecans, pistachios, etc. but be careful because the phytic acid they contain reduces the assimilation of calcium. Their calcium content must also be qualified in view of the amount actually consumed.

A raw or cooked fruit

5 balanced recipe ideas for children's snacks

The fruits allow in particular the contribution of vitamin C, which allows the proper functioning of the immune system. But they also ensure the supply of fibers, useful in the feeling of satiety and the good functioning of the intestinal transit. The form flood and whole is to be preferred. However, it is quite possible to consume them in crushed and cooked form (compote, baked fruit, etc.). As to Juice, it can correspond to a portion of fruit if it is a drink a day. Beyond one drink a day, it comes within the sweet products. It should still be noted that they are less advantageous as whole or cooked raw fruits.

Possibly a source of fat

5 balanced recipe ideas for children's snacks

The fat are useful for the constitution and brain function children, and are sources of fat soluble vitamins (such as vitamin A). They can be brought in the form of butter or margarine on a toast, or by nuts.

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Occasionally a sweet product

5 balanced recipe ideas for children's snacks

Eating a balanced diet is not synonymous with deprivation. The restrictions do not fall within the scope of the framework of healthy eating. You can therefore offer your children sweet products of way occasional. Indeed, they stay at limit. Here is the list of some sweet products usually eaten for afternoon tea:

  • Cakes of all types
  • Jam
  • Chestnut cream
  • The spread
  • Cereal bars
  • Water syrups

Remember to combine them with whole raw fruits. Thanks to fibers, their glycemic index drops. Moreover, as far as possible, it is much better if they are homemade.

Recipe ideas for children’s snacks

Since it is not always easy to find ideas for the kids snack, I have listed here some recipes which will undoubtedly please your children, and you at the same time.

Snack idea 1: Pistachio/raspberry cake

A colorful recipe for discovering new flavors.

Preparation time : 15 minutes

Cooking time : 40 minutes

Ingredients for 6/8 portions:

  • 120 g flour
  • 120 g pistachio powder (possible to mix the pistachios)
  • 90 g of sweetener: honey, maple syrup, sugar, etc.
  • 2/3 baking powder (6 g)
  • 90 g of neutral oil
  • 3 eggs
  • 450 g raspberries

Preheat the oven to 180 ° C. Mix the dry ingredients together (flour, pistachio powder, sweetener and baking powder). Add the eggs and oil. Re-mix. Finish with the raspberries. Then, bake for 40 minutes.

Snack idea 2: French toast with apples

A classic that is still popular, and an ideal recipe to limit food waste.

Preparation time : 10 minutes

Cooking time : 20 minutes

Ingredients for 4 persons :

  • 240 g of bread (about 8 slices) fresh or dry.
  • 250 mL of milk (animal or vegetable enriched with calcium)
  • 2 eggs
  • 2 apples (about 300 g)
  • A little butter or margarine
  • A little vegetable oil

Beat the eggs then add the milk. Mix. Dip the slices of bread. In a lightly oiled and heated pan, cook the slices over low heat until browned. Cover them, then set them aside. Cut the apples into cubes, then brown them in a pan with a little butter or margarine until they are a little soft. To place on a slice of bread, then to enjoy!

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Snack idea 3: Toast with strawberry crumbs

An alternative to jam with much less sugar, and many more vitamins from the fruit preserved.

Preparation time : 5 minutes

Cooling time: 1 hour

Ingredients for a jar of approximately 270 g:

  • 250 g of raw or frozen strawberries
  • 2 tablespoons of chia seeds
  • Possibly 2 tablespoons of sweetener of your choice

If you’re using frozen strawberries, consider thawing them the night before. Spread the strawberries (possibly with the sweetener) on a plate and mash them. You can also mix them if you want a smoother consistency. Add the chia seeds and mix well for an even distribution. Refrigerate for at least 1 hour for the gel to take place. And it’s ready to be spread on bread! But beware, as crufiture has little added sugar, it will keep for less time than jam.

Snack idea 4: Banana milkshake

A refreshing and nutritious drink, which brings a portion of fruit and which appeals to children.

Preparation time : 5 minutes

Ingredients for 1 person:

  • 150 mL of milk (animal or vegetable enriched with calcium)
  • 1 banana
  • A little vanilla extract or natural vanilla flavoring
  • Possibly some ice cubes

In a blender, put the cold milk, the vanilla and the banana cut in 4. If you want to obtain a more iced mixture, add a few ice cubes before blending.

Snack idea 5: Vanilla cream

A light and fresh dessert, ideal for a snack.

Preparation time : 5 minutes

Cooking time : 45 minutes

Ingredients for 4 ramekins:

  • 600 mL of milk (animal or vegetable enriched with calcium)
  • 4 eggs
  • 40 g of sweetener of your choice
  • A little vanilla extract or natural vanilla flavoring

Preheat the oven to 150 ° C. Heat the milk. Beat the eggs with the sugar and vanilla, until whitened. Add the milk. Pour the preparation into the ramekins. Bake for 45 minutes in the oven in a double boiler. Leave to cool in a cold bain-marie, then refrigerate.

We hope you enjoyed this article. Do not hesitate to share with us in the comments the recipes that you usually make for your children’s snack. We are very interested in new ideas!

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