In Part 2 of Kid Friendly Nourishing Snacks we'll continue to share with you snack ideas that are based on a traditional way of eating, being either pasture raised, raw, cultured/fermented, and/or have healthy fats and proteins in them.
We are excited about this post because often times folks don't realize that their family can enjoy beverages and sweeter treats that can be filled to the brim with nutrients and great for helping to maintain optimal health.
Now that we can balance these nutrient rich foods into our diet, we can ditch the guilt along the way. However, we'll iterate this time and time again... PLEASE always consider the highest quality organic or pastured (no herbicides, pesticides, growth hormones or GMOs) foods for your family as an investment in your health. Reference our Traditional Foods on a Budget post to find out plenty of ways to make eating high quality whole foods easier on your pocketbook.
NOTE - This list is smaller than our savory snacks post. This is because in traditional cultures, people didn't eat as many sweeter foods in their regular diet. They were limited to wild fruits, raw unsweetened cocoa beans, andraw natural sweeteners like honey or maple syrup that were in season, unless dried or fermented for other times in the year. Wild heirloom fruits, cocoa and sweeteners were more sour/bitter than today's sweeter treats and contained more minerals as processing methods today tend to strip them away.
caffeine free herbal teas (hibiscus, chamomile, rose, tulsi etc.)
herbal tea or juice based water kefir
coconut milk or raw milk (cow/goat/sheep) kefir
herbal or green tea kombucha
whey cultured coolers (example: raspberry soda)
ginger beer / ale
ginger kvass / beet kvass
plain whole milk yogurt or kefir smoothie with fruits, veggies & superfoods
coconut milk carob "hot chocolate"
SWEET SNACK IDEAS
fresh / dried fruit / dried fruit chips (apple, pear, banana, mango, plantain)
fresh fruit with yogurt, dairy or coconut milk kefir, whole fat whipped cream, crème fraiche or cottage cheese
fruit slices with soft cheeses or nut/seed butters
frozen bananas or berries
homemade raw whole milk/cream or coconut milk ice cream (recipe below)
homemade popsicles / cream-sicles (can use any of the beverages above as a base)
frozen bananas (whole or mashed)
"ants on a log" celery sticks with nut/seed butter and raisins
homemade gummies / jello cubes / gelatina cups (fruit or coconut based) - be on the lookout for our upcoming "All About Gelatin" post for great ways to use gelatin and recipes
toasted coconut chips (recipe below)
sprouted granola / granola nut clusters / granola bars
apple flax crackers with dried fruit and cinnamon
"reese" superfood cocoa cups with nut/seed butter
"york peppermint" superfood cocoa patties with peppermint coconut filling
coconut or cocoa butter nut fudge squares
mapled nuts with superfoods (example: Navitas superfood+ line)
seaweed superfood elderberry chocolate brittle
sweet potato bars / biscuits
plantain pancake "bites" / almond flour belgian waffle "bites"
Go Raw bars/treats
The Bliss bar - Honey Gold
Organic Clif bar - Kit's Fruit & Nut
NOTE - Some children do not process dairy well. Most children with dairy sensitivities can do better with eating raw unpasteurized dairy or dairy from goat's milk or sheep's milk. If your child shows signs of digestive distress, brain fog, general irritability or skin rashes/redness/itchiness, consider eliminating dairy for at least 3 days or up to 3 weeks to see if the symptoms subside. Dairy may need to be eliminated until they are older and their digestions can handle processing it or rotated in the diet so not eaten in consecutive days.
Additional Sourcing Links:
Cultures for Health = water kefir/dairy kefir/yogurt cultures
Kefiry = water kefir (Sebastopol)
Kevita = water kefir
Organic Pastures = dairy kefir/raw milk
Organic India = tulsi herbal teas
Wilderness Family Naturals = coconut products
Veggie Gos = fruit and veggie strips
Radiant Life Company = nutrient-dense ingredients
Navitas = superfoods, trail mixes, sprouted nuts/seeds
Rose Mountain Herbs = teas and bulk herbs and spices
NOTE - Doubling, tripling or quadrupling recipes, making in large batches, then packaging in individual serving sizes for storage will save you lots of time when you need to grab your snacks quickly and run out the door.
Coconut Milk Custard Ice Cream Base
3 cans whole fat coconut milk (13.5 oz)
1/2 cup honey or maple syrup
4 egg yolks, whisked in a small bowl and set aside
2 tablespoons gelatin (Great Lakes kosher beef or Vital Proteins)
1/4 teaspoon sea salt
Warm coconut milk and honey/maple syrup in saucepan over low heat. When just warm, temper egg yolks, then add them into the warm coconut milk mixture. Add the gelatin in next by slowly sprinkling it in while continually whisking over low heat until gelatin is fully dissolved. Continue warming and whisking until the custard ice cream base becomes thick and coats the back of a wooden spoon. Then remove from heat. Allow to cool to room temperature then place in fridge until chilled (will set a bit due to the gelatin).
After chilled, churn in an ice cream maker for 20-25 minutes.
* optional * during the last 2 minutes of churning add additional ingredients to flavor ice cream.
These are some favorites:
Vanilla - 2 Tbsp vanilla extract or 1 tsp freshly scraped vanilla bean
Chocolate - 1/4 cup melted chocolate and 2 Tbsp raw cocoa powder
Fruit - 1 cup chopped fresh or frozen fruit - berries, peaches, ripe banana
And many more... What's your favorite ice cream flavor? Make it at home and make it good for you!
Toasted Coconut Chips
2 cups wide coconut flakes
Place wide coconut flakes on sheet pan and spread evenly so coconut is not layered on top of each other. Bake in 200 degree oven for 45 minutes or until lightly browned and crispy. (OR toast 1/2 cup in toaster oven for about 8 minutes). Can eat for a snack, add to a trail mix, or as a topping for other sweet treats.
* Optional * flavor your coconut chips by folding them in a medium bowl with a teaspoon melted coconut oil and other spices, sweeteners or superfoods to make them even more nutritious and tastebud tantalizing. Do this step before baking.
Try these combos:
Maple Maca - 1 tsp maple syrup, 1 tsp maca powder and a pinch of sea salt
Winter Spice - 1 tsp cinnamon, 1/4 tsp nutmeg and 1/4 tsp clove powder
Honey Ginger - 1 tsp honey and 1 tsp ginger powder or fresh grated ginger
Indian Dream - 1 tsp maple syrup, 1 tsp turmeric and 1 tsp garam masala
Kid Friendly Cultured/Fermented Foods
Bay Area Kid Friendly Events & Activities
Crafty Mama's Spring Craft & Homesteading Projects
Spice Up Your Life - Using More Herbs & Spices
All About Gelatin
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