Healthy after school snack options

There are many options for healthy after school snacks to delight even the pickiest of eaters. Having a snack after school is a necessity for most children and teens as it has most likely been a few hours since lunch and their blood sugar is in need of a boost to get through homework or sports. A combination of protein and carbohydrates is ideal but for many simply staying away from the junk food is a huge win for their health.

If your desire is to have your children stop eating unhealthy food then remember the first rule: they can't eat what you don't buy. Studies from Mindless Eating have determined the nutritional gatekeeper, the person in the house who buys food and prepares it, controls an estimated 72% of all of the food decisions of their children and spouse.

Healthy snack choices

• Fruits - apples dipped in a nut butter (peanut, almond, cashew, sunflower seed)
• Vegetables - Cut up a variety of vegetables and store in a bowl in the fridge. They can be eaten with hummus or a homemade dip.
• Whole grain crackers and cheese - a great protein / carbohydrate combination
• Air popped popcorn
• Trail mix - Any combination of nuts and dried fruit works great!

Snacks don't have to be typical snack type food. A half sandwich, scrambled eggs and even whole grain muffins all work well. Find what nutritious food your family likes to eat, any kind, and make a snack!

If you've toyed with the idea of eating raw, Sunflower Power Balls are a fabulous raw snack that is loved by all.  The nutty chocolate taste make them seem like a decadent treat.  With carbohydrates, protein and no sugar you can't go wrong.  A wonderful pre-workout boost too!

Sunflower Power Balls - adapted from Brigitte Mars book "Rawsome!"

2 cups sunflower seeds, divided (any nuts or seeds can be substituted)
½ cup carob powder (cocoa powder can be substituted though it's not a raw ingredient)
½ cup almond butter (peanut, sunflower seed, cashew or tahini butter can be substituted)
½ cup dates, soaked for 20 minutes, then pureed (prunes can be substituted)
1 teaspoon vanilla extract (optional; not a raw ingredient)
½ teaspoon cinnamon
½ cup raisins (optional)

In a large bowl, combine 1 cup of the sunflower seeds with the remaining ingredients and mix well. Shape the mixture into 24 - ½ inch balls, roll them in the remaining cup of sunflower seeds to cover, and store in the freezer. Serve frozen.
 

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