Making healthy food is pretty easy once you have the basics down. Making healthy food that excites and delights children is an art. Developing palettes are often sensitive to the bitter flavours in a lot of healthy vegetables, and often, what tastes delicious to an adult tastes absolutely disgusting to a child.

Regular healthy snacks also boost energy, and can help your child sneak in more of the nutrients essential for his or her growth and development. Here’s how to whip up healthy – and tasty – snacks for kids. Protein will help your child feel fuller, longer. Stock your fridge with hard-boiled eggs, deli meat, and cooked chicken tenders or drumsticks. For kids without nut allergies, offer nuts and nut butters.

Offer a rainbow of fruits and veggies, such as avocado, pineapple, cranberries, red or yellow peppers, or mangoes. Encourage kids to choose a few pieces of produce and mix them together for a colorful snack. Serve baby carrots or other crunchy veggies with fat-free ranch dressing or hummus. Dip graham cracker sticks or fresh fruit in yogurt. Spread peanut butter on celery, apples or bananas.

Serve breakfast foods as afternoon snacks. Offer dried cereal mixed with fruit and nuts. Or microwave oatmeal with low-fat milk and mix it with unsweetened applesauce and cinnamon.

Skinny Banana Bread Muffins

SKINNY BANANA BREAD MUFFINS that are so flavorful and moist you would never know they are healthy (er).  These banana muffins have no oil, are low sugar, and just over 100 calories each. 

  • 4 bananas , about 1 1/3 cups, mashed
  • 1 large egg
  • 1 Tablespoon vanilla extract
  • 3 Tablespoons light brown sugar
  • 2 Tablespoons granulated sugar
  • 1 teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 cups all-purpose flour (white or whole wheat)
  • 2 Tablespoons unsalted butter , melted
  • Grease a standard muffin pan (or line with paper muffin liners). Preheat oven to 180 degrees C.
  • Mash bananas in a mixing bowl.
  • Add egg, vanilla, brown sugar, granulated sugar, and cinnamon and stir well to combine.
  • In a separate small bowl stir together flour, baking powder, baking soda and salt. Add to banana mixture and stir, just to combine.
  • Gently stir in melted butter. Don’t over-mix the batter.
  • Spoon the batter into prepared muffin pan and bake for 18-25 minutes.


Makes 12 muffins.

To freeze:  Allow muffins to cool completely. Store them in a freezer-safe ziplock bag or air-tight tupperware.

Tomato Avocado Melt

This tomato avocado melt is a quick and healthy breakfast for an on-the-go family!

  • 4 slices bread
  • 1-2 Tablespoons mayonnaise
  • cayenne pepper , to taste
  • 1 small roma tomato , sliced thin
  • 1/2 avocado , sliced thin
  • 8 slices cheese (your favorite kind)
  • Spread a thin layer or mayonnaise on each piece of bread.
  • Sprinkle with a pinch of cayenne pepper.
  • Layer bread with tomato and avocado slices and top with cheese.
  • Broil on high for 2-4 minutes, or until bread is toasted and cheese is bubbly!

Strawberry Banana Protein Smoothie

Sweet and fresh strawberry banana smoothie, packed with protein from a favourite secret ingredient!

  • 2 cups frozen strawberries
  • 1 frozen banana peeled
  • 1 cup Silk Protein & Nutmilk
  • 1/2 Tablespoon honey
  • Add all ingredients to a blender and blend until combined.
  • If the smoothie is too thick, add more protein milk. If it is too thin, add more fruit or ice, to your preference


You could also add 1/2 cup Greek yogurt, for another boost of protein, and/or about 1/4 cup rolled oats to make it a heartier breakfast smoothie!

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