Healthy Raw Food Snack Recipes for Kids
I regularly get asked if I have any good and healthy raw food snack recipes for kids. I don’t have kids myself, but I used to work with children and I know how picky they can be! When kids would show up at my raw food potlucks I was always delighted when they liked a raw food recipe or two. It seemed that the more simple the recipe, the better.
When I worked in daycare I also noticed that kids actually gravitate towards raw fruits and vegetables naturally over cooked veggies. But of course, each child has their unique preferences!
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When I worked in the public school system I would notice that some kids would bring store bought apple sauce to school as a healthy snack. This gave me the idea to share with you two raw food puree recipes that could be easily made for children instead of the traditional cooked apple sauce.
Blueberry Pear Puree
Blueberries are full of antioxidants that assist healthy cognitive function in kids and adults!
1/4 cup blueberries
pinch white stevia powder to taste (optional)
pinch of cinnamon powder
Blend in a high speed blender with the tamper until smooth. If you don’t have a high speed blender you can use a food processor with the S-blade instead. Serves 2.
Raw Apple Sauce
A naturally fresh snack with no preservatives or refined sugar. Great with granola too!
4 medium sized Fuji apples, chopped
6 Medjool dates pitted and chopped
1/2 teaspoon cinnamon (or to taste)
Juice from half a lemon
1/4 cup chopped pineapple (optional)
Blend all ingredients in a high speed blender with the tamper until smooth or if you do not have a high speed blender you can use a food processor with the S-blade. Serves 4.
Almond Butter Lettuce Wraps
A great healthy snack idea for kids is a raw food version of the traditional peanut butter and jelly sandwich. My recipe uses romaine lettuce instead of bread, almond butter instead of peanut butter, and a homemade chia seed berry raw food jam.
Raw Food Jam
1 cup rasberries
2 tablespoons honey or another liquid sweetener (*Do not feed honey to children under 1 year of age!)
1 tablespoon chia seeds
pinch white stevia powder (optional)
Blend the raspberries and honey in a blender or food processor on low until blended but still slightly chunky. Pour into a bowl and add the chia seeds and stevia powder (if not sweet enough). Let sit for at least 15 minutes before using. Unlke regular jam, this raw food jam will only last a few days in the fridge. Makes about 1/2 cup of jam.
*You can use any berry for the jam, I just happened to have raspberries on hand but strawberries or blueberries would work.
Almond Butter Lettuce Wraps
4 leaves romaine lettuce
4 teaspoons almond butter
4 tablespoons chia seed berry jam
1 banana sliced into rounds
Spread the almond butter on the romaine lettuce leaves and then top with banana and the chia seed berry jam. Serves 1-2.
Zucchini Noodles with Fresh Tomato Sauce
You can try to get your kids to eat raw zucchini squash by peeling the zucchini and putting it through a spiral slicer to make squash noodles; serve with a simple and sweet fresh tomato sauce.
1 large peeled zucchini spiralized with a spiral slicer
Kid Friendly Fresh Tomato Sauce
2 medium ripe tomatoes (about 2 cups chopped)
2 mejidool dates (pitted)
2-3 fresh basil leaves
1/4 cup sundried tomatoes
dash sea salt or to taste
Blend all the sauce ingredients in a high speed blender until the sauce is nice and creamy. Pour the sauce over the squash noodles. Serves 1-2.
For more raw food snack recipes for kids you might enjoy this e-book by Pamela Vinten, mom and nutritionist called 30 Super Healthy Kid’s Snacks. Click here for more information.
I hope you’ve enjoyed these raw food snack recipes for kids, if you liked them please click the “like” button below. Do your kids have any favorite healthy snacks you’d like to share? Please post them in the comment’s section. Comments are always welcome.