Fruit and
Vegetable
Snacks
Snacks are an important part of
a healthy diet for active children.
Fruit and vegetables make nutritious
snacks and are a great way to help
reach your target of fruit and vegies
each day. Try these tasty snack
ideas or create your own.
Vegie Snacks
• Top a slice of toast or half an English muffin with
cooked mushrooms, baked beans or creamed corn.
•Homemade pizza muffins – halve an English muffin
and top with pizza sauce/tomato paste, capsicum,
corn and cheese and place under the grill. Serve
hot or cold.
•Cob of cooked corn lightly seasoned with pepper,
herbs or spices.
•Homemade potato chips (microwave or boil potato
first until just cooked, then brush with oil and place
under the grill or oven). Try sweet potato chips
cooked the same way for a change.
•Raw vegetable sticks with a homemade or shopbought dip – try carrot, capsicum, celery, cucumber
and snow peas with hummus or tomato salsa. Visit
www.gofor2and5.com.au for easy homemade dip
recipes to try.
•Celery sticks filled with low-fat cottage cheese and
sultanas dotted on top.
•Mug of vegetable soup.
•Cucumber slices ‘sandwiched’ together with low-fat cream cheese.
•Snap lock bags of cherry tomatoes, carrot sticks
and capsicum strips.
•Top a slice of toasted bread stick with diced tomato
and a basil leaf for a quick bruschetta. Optional
additions include red onion, balsamic vinegar and
feta or parmesan cheese.
•Add 1 cup of boiled, mashed pumpkin to a scone
mix to make pumpkin scones. If the mixture is too
wet, add a little extra flour to ensure the correct
consistency of the dough.
•Vegie pancakes – mix creamed corn, grated
zucchini or grated carrot into pikelet batter before
cooking. Serve warm or cold.
•Rice paper rolls made with shredded lettuce, grated
carrot, shredded cooked chicken and sprouts.
Images from Sydney Markets ‘Canteen Fresh’. Photography by Louise Lister.
Fruit Snacks
•Fresh fruit platter – kids may be more likely to eat
fruit if it is cut up into small pieces.
•Fruit smoothie – blend a combination of reduced-fat yoghurt, frozen fruit and reduced fat milk.
•Pineapple rings dipped in desiccated coconut.
•Pineapple wedge threaded onto a paddle-pop stick
and frozen.
•Fruit salad served in a cup.
• Dip cubes of fruit in yoghurt and freeze into bite-sized frozen treats.
•Frozen grapes, strawberries or orange quarters.
•Apple crumble – stewed apple added to muesli.
•Apple slices ‘sandwiched’ together with low-fat
cream cheese.
•Pine and cheese bites – spear a piece of pineapple
(canned or fresh) and a cube of cheese on a
paddle-pop stick.
•Fruity pancakes – mix canned or frozen fruit (such
as berries, cherries or peaches) into pikelet batter
before cooking. Serve warm or cold.
•Blended or chopped fruit added to yoghurt.
•Place unsalted popcorn, dried apple and sultanas in
a snap lock bag for a nibble mix.
•Sliced strawberries in a cup with a dollop of
yoghurt.
•Stir grated apple, a sprinkle of cinnamon and bran
into a low fat muffin mix to make apple cinnamon
muffins. Visit www.gofor2and5.com.au for more
tasty muffin recipes.
•Slice mango cheeks in a criss-cross pattern and
turn out to expose fruit pieces.
•Make fruity frappes by blending watermelon,
berries or peaches with ice.
CAN3342 10/12
Images from Sydney Markets ‘Canteen Fresh’. Photography by Louise Lister.