It is always a challenge to find a happy balance between allowing your kids to have treats but maintaining a healthy lifestyle at the same time.  Our kids are constantly bombarded with junk food at parties and even school events.  I don’t want to deprive my child of tasty treats but I want her to grow up to be healthy and have a good relationship with food.  Therefore, my rule is that my daughter can eat the junk food outside of the house as long as she eats healthy food while she is in our home.  It seems to work well and she doesn’t feel deprived.

In order to help parents out, I thought I would share some of the healthy treats my daughter loves at home.  Also, if you decide to make these when playdates come around then you are also helping other kids eat healthier too and they may even go home and ask their parents for healthier treats (I live to dream!).  Here are some of her favourites:

Strawberry Nice Cream must be the easiest treat to make.  It’s just frozen bananas and strawberries.  The bananas whizz up beautifully into a lovely creamy consistency and you can mix whatever you want into them.  I’ve made chocolate nice cream by just adding cacoa, and adding honey, salted almonds just takes  its to a different level!

Strawberry Nicecream

Prep Time 5 hrs
Total Time 5 hrs
Servings 2

Ingredients
  

  • 1.5 Ripe  Bananas Sliced and Frozen
  • 1 Cup Strawberries

Instructions
 

  • Add the ingredients to a high speed blender and whizz until smooth.
  • For a chunkier version, separate the strawberries and add some pieces at the end.
  • Serve with a strawberry slice or your favourite topping (chocolate chips, nuts, fruit, raw chocolate brownie etc.)

Mixed berry and spinach smoothie is a nutrition powerhouse with high nutrition from the berries and spinach mixed with probiotic loaded yoghurt and protein loaded milk.  It’s a filling and healthy snack.  The kids won’t even notice the spinach in it either!

 

Mixed Berry and Spinach Smoothie

Prep Time 15 mins

Ingredients
  

  • 2 Handfuls Loosely Packed Spinach
  • 2 cups Frozen Mixed Berries
  • 1 cup Plain Greek Yoghurt (or coconut yoghurt if dairy free)
  • 1 cup Whole Milk (or soy, almond or coconut milk if dairy free)
  • 1 tablespoon Honey (or to taste)

Instructions
 

  • Place all ingredients in a high speed blender and whizz until nice and smooth. If you want it extra cold for the Summer months, I often add some extra ice.
  • Pour into cups and enjoy.

This tahini spread on apple is to die for.  Tahini, or sesame paste is a nutrition powerhouse and is a great source of calcium for growing bones.  Paired with the apple takes nutrition to another level.  My daughter loves this treat!

Tahini and Cinnamon Spread

Prep Time 5 hrs
Total Time 5 hrs

Ingredients
  

  • 3 tablespoon Tahini
  • 1 tablespoon Honey (or to taste)
  • 2 Sprinkle of Salt
  • 2 Sprinkle of Ground Cinnamon

Instructions
 

  • Add all ingredients to a bowl and beat with a spoon until a smooth paste. It usually beats up really easily so I don't even bother using a blender.
  • Serve spread over slices of apple or any other fruit of choice.

It is always a challenge finding treats to take to nut-free schools, but I think these black bean, chocolate raw protein balls fit the bill beautifully.  Black beans are loaded with nutrition and are a great source of protein and fibre.  These are really filling snacks that are great for growing kids.  These snacks also are great pre and post workout snacks for parents.  They tick all of the boxes!

Chocolate Black Bean Raw Protein Balls

Prep Time 15 mins
Total Time 15 mins
Servings 10 Balls

Ingredients
  

  • 400 grams Can Black Beans (well rinsed)
  • 2 tablespoons Honey (or to taste)
  • 1 tablespoons Coconut Oil
  • 1/4 cup Organic Cacao Powder
  • 1 1/2 cups Rolled Oats
  • 1/2 cup Unsweetened Coconut Flakes

Instructions
 

  • Add black beans, honey, coconut oil and cacao to a high speed blender and whizz until a smooth paste is formed.
  • Transfer black bean paste to a bowl and mix in rolled oats, and coconut until very well combined.
  • Roll into balls. They may crumble a bit so give them a squeeze and gently roll between your hands.
  • Keep refrigerated for up to 3 weeks (they never last more than a day in our house!). I've also made large batches and frozen them. They freeze well.

Fresh fruit and avocado chocolate dip provides a rich, yummy pudding which is balanced nicely with the freshness of the fruit.  Avocados are loaded with vitamins, minerals, healthy fats and fibre – another nutrition powerhouse.  Turning the avocado into a yummy pudding is a great way to introduce kids to them.  My daughter doesn’t particularly like avocado but she loves the pudding.

Chocolate Avocado Fruit Dip

Prep Time 5 mins

Ingredients
  

  • 2 Avocados
  • 1 Banana
  • 2 tablespoons Raw Honey (or to taste)
  • 1/4 cup Organic Cacao Powder
  • 2 tablespoon Coconut Oil
  • 1 pinch Sea Salt

Instructions
 

  • Place all ingredients in a high speed blender and whizz until smooth. Serve with fruit kebabs as a dip or place in a bowl over fruit.

There is a bit of a misconception amongst parents that kids need energy food i.e. refined carbohydrates.  However, kids need the same things adults do only in different proportions.  A diet high in refined carbohydrate and hydrogenated fats will lead to health issues such as diabetes and heart disease later in life (and maybe while they are still in childhood).  Therefore, ensure your child has a super nutritious diet loaded with fresh fruit and veg, fibre, healthy fats and protein.