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Wednesday, March 6, 2013

Healthy Kids Snacks

We all want our kids to be their most healthy and to do so ensuring that what they eat is healthy is vital. Healthy eating is the number one determinant in children's health yet they are often the most difficult to get to eat healthy. Keeping your kids nutrition on par can be a challenge because kids are exposed to such unhealthiness on a regular and ongoing basis. From the sub-par, low quality school lunch program, to incessant junk food commercials, making sure your kids eat well can seem to be a daunting task.

Little bodies are hungry what may seem all of the time. Kids eat when they want to eat and usually this means every couple hours. Preparing fresh home made meals three times a day for your children is a great foundation, but ensuring their snacks are healthy is just as important. Snacks make up a large portion of your child's nutrition routine. Kids will usually snack anywhere for 3-6 times a day and this is perfectly normal. In fact, kids bodies do best eating small amounts every few hours, just like when they were a baby. Allowing your kids to eat when they are hungry and not forcing large meals only 3 times a day is the most healthy and natural way for your child to eat. Instead of junk food snacks, chips or crackers here are some fresh, easy ideas for healthy kids snacks.

Healthy Kids Snacks

Baked Sweet Potato Fries

These soft, yummy sweet potato fries are healthier than regular french fries and pack a nutritional punch. Sweet potatoes are rich in vitamins including Vitamin D (needed for a strong immune system) and a rich source of magnesium, the relaxation and anti-stress mineral. This recipe uses coconut oil which is an essential fat needed for a healthy nervous system. The rosemary used in this recipe helps to strengthen and clear the respiratory system so is good for kids who have respiratory or allergy issues.


  • 4 Organic Sweet Potatoes 
  • 2 Tablespoons Coconut Oil
  • 2 tbs. Minced Fresh Organic Rosemary
  • 1 1/2 teaspoons Himalayan or Celtic Sea Salt


Preheat the oven to 350°F.
Cut each sweet potato in half lengthwise, and place it flat side down on a cutting board. 
Cut the potato halves into 1-inch-wide wedges.
Leave the peel on (where alot of the nutrients reside)
In a small bowl, combine the oil, rosemary, and 1 teaspoon of the salt. 
Place the potatoes on a roasting pan and brush with the oil mixture. Lay the potatoes flesh side down on the pan and put the pan in the oven.
Cook until potatoes, turning once, until soft, about 30 minutes. 
Remove the pan from the oven and season with remaining 1/2 teaspoon salt. 
Let the wedges cool for a bit, and serve warm.

Kale Chips

If your kids love the crunchy, salty taste of potato chips Kale chips are a healthy, yummy alternative. These are a great way to get more dark green veggies into your child's diet. Kale, a vegetable that is in the same family as cabbage, is full of nutrients, including vitamins A, C, K, and calcium. It is also rich in antioxidants and is a great source of fiber. Flax seed oil is rich in essential fatty acids that help growing nervous systems, brains and emotions be balanced and healthy. Make a big batch and keep on hand for a quick grab-and-go snack. 


  • 1 bunch of curly Organic Kale
  • 1 tbsp Flax Seed Oil
  • 1 tbs. Raw Organic Honey
  • Himalayan or Celtic Sea Salt to Taste


Preheat oven to 350 degrees.
Wash kale and pat dry with a paper towel. 
 Remove the stems and ribs of the kale. 
 Rip into 2 inch (or larger if you prefer) chunks and place into a bowl. 
Mix oil, honey and seal salt in a separate bowl. 
Drizzle olive mixture on top of the kale and mix, making sure each piece is coated. 
Spread the mixture across baking sheets that have been covered with either parchment paper or aluminum foil.
Bake for 20 minutes, or until each piece has dried up. 
Let cool before eating.

Homemade Granola

Granola is great because you can make a big batch and use for a variety of recipes throughout the week including a great munchy type snack for kids. You can incorporate a wide variety of ingredients into this recipe so be creative and mix your ingredients up with each subsequent batch. The mix of healthy fats, proteins, fiber, complex carbs, minerals, vitamins and antioxidants in this recipe is a nutritional powerhouse for kids. Granola also helps to balance kids blood sugar so helps to balance mood, learning ability and energy levels. Granola can also be eaten with nut milk as a morning cereal or eaten with organic Greek yogurt. 


  • 4 cups Raw Oats
  • 4 tbs. Power Seed Mix (Equal parts chia, ground flax and hemp seeds)
  • 1 c Silvered Raw Almonds
  • 1 c Chopped Walnuts
  • 1/2 c Raw Sunflower Seeds (Shelled)
  • 1 c Raw Shredded Coconut
  • 1/2 c Goji Berries (Great for energy and stamina, high in antioxidants)
  • 3 tbs. Cinnamon
  • 1/4 tsp. Nutmeg
  • 1 c Liquefied Coconut Oil
  • 1/4 c Raw Honey
  • 2 tbs. Hemp Oil


Pre-heat oven to 275 degrees Fahrenheit. 
Mix together all the dry ingredients in a large bowl. 
Mix together the wet ingredients in a separate bowl. 
Add the wet ingredients to the dry and mix. 
Granola should be just barely moist.

Place the granola in a 1/2 inch thick layer on cookie sheets. 
Bake the granola in the oven for 40 – 50 minutes or until just slightly brown, you don't want to overcook.  Mix the granola every ten minutes. This will help the granola to cook evenly, and not burn. 
Remove from the oven and let cool. 

Zucchini Cacao Mini-Muffins

These muffins can be baked in a big batch ahead of time and eaten for breakfast or as a snack. They combine a wide variety of health promoting ingredients and include vitamins, minerals, fiber, healthy fats and protein. Cacao is real, unrefined unprocessed chocolate and is rich in minerals and brain balancing neurotransmitters. 

  • 2 cups Organic Buckwheat Flour
  • 1 c Organic Brown Cane Sugar
  • 2 tsp. Baking Soda
  • 2 tsp. Cinnamon
  • 2 tsps. Power Seed Mix
  • 1/2 c Cacao Nibs
  • 1/8 tsp. Nutmeg
  • 1/8 tsp. Freshly Grated Ginger
  • 1/2 tsp. Sea Salt

Stir in:
  • 2 cups Grated Organic Zucchini
  • 1 Organic Apple (peeled, cored and grated)

In another bowl, beat:
  • 1 cup Blended Medjool Dates (soak for 1-2 hours, pit and blend until it makes a goopy, sticky substance)
  • 2 tsp. Organic Vanilla
  • 1/2 cup unsweetened Organic Apple Sauce
  • 1/2 cup Coconut Oil


Stir into flour mixture until batter is just combined.
Spoon into well greased mini muffin cups, filling to the top.
Bake at 350° for 20 minutes.

Organic Homemade Apple Sauce

Apple sauce is a kid and toddler favorite. It is a great way to get fresh fruit into your child's diet and makes the perfect snack. Make fresh and keep on hand for hungry kids. 


  • 10 Organic Apples
  • 4 tsps. Organic Cinnamon
  • 2 tsp. Nutmeg


Cut the apples into quarters, remove the cores and any leaves. 
Leave the skins on.
Put all the apples in a crockpot or large pot on the stove with a little bit of water (less than a cup) and cinnamon and nutmeg to taste.
Cook the apples on medium heat until soft. 
Time varies, but expect at least a few hours. 
The house will smell great all day as they cook!
When the apples are soft as to where the skins are starting to fall off, turn off the heat and let the apples cool to room temperature. 
Use a food processor to puree the apples until smooth. 

Candice Marley is a Holistic Health Practitioner, Holistic Nutritionist, Herbalist, Wellness Coach and owner of Align Holistic Health & Well Being who specializes in natural, holistic health care for families and children. She uses a combination of natural ways of eating, balanced lifestyle practices, medicinal herbs, holistic living strategies and wellness coaching to excel at creating vibrant, lasting health. Most people report feeling higher levels of energy and greater health within a week of their first appointment. You can download her free e-book The 5 Key Strategies for Creating Vibrant Health at www.alignholistichealth.com.


  1. Thank you so much for this post, Candice! I can't wait to try some kale chips for my little'Jo... the pickiest of picky eaters :)