In my daughter’s snack bag are five items, four are staples and the fifth a wild card.
- 2 fruits or vegetables e.g. apples with or without SunButter/WowButter (to keep the apples from browning for 2 to 3 days, soak them in a solution of 1 T honey and 1 C water for about 10 minutes), bananas (put them in a container to prevent them from bruising), bell peppers, blackberries, blueberries, cantaloupe, carrots, clementines, cucumbers, grapes, kiwi, pomegranate seeds, raspberries, strawberries, sugar snaps, watermelon
- Yogurt with or without granola
The Wild Cards
- Granola bars
- Crackers (sometimes spread with SunButter)
- Smoothies (see recipe for Popeye’s Smoothie here: Good Starts: Popeye Edition). The smoothie can be frozen in ice cube trays. Pop the cubes into a drink bottle in the morning and they will defrost within 2 hours.
- Dark Chocolate and Coconut Clusters: Melt 3 oz. dark chocolate (I use Lindt Piccoli Couverture) in the microwave. Start with 30 seconds on high and then 15 seconds more if required. Stir until smooth and set aside. Mix together 1/2 C coconut chips, 1/2 C All-Bran sticks, 2 T pumpkin seeds, 1 t chia seeds, and 1 t hemp hearts. Add the melted chocolate and mix until everything is completely coated. Line a baking sheet with wax paper and head tablespoonfuls of the mixture onto the wax paper. Refrigerate until well set, about 1 hour. Store and enjoy at room temperature.
- Nut-free Trail Mix: Mix together 2 C cereal (pictured below are Love Grown Original Power Os – they are sugar free and made from a blend of navy beans, lentils, and chickpeas), 1/3 C dried blueberries, 1/3 C dried cranberries, and 1/3 C yoghurt chips
What are your go-to nut-free snacks?