RECIPE: Wholesome bites for frequent snackers

22 August 2018


By Paediatric Nutritionist, Mandy Sacher

Kids love to snack! If you have a frequent nibbler who is always full come dinnertime, these wholesome bites are the ideal solution. 
Chock-full of goodness, you know that they are getting the nutrients they need in bite-sized portions. Perfect for lunches or 
on-the-go goodies (and freezable too!), snacktime just got a whole lot easier!

Lunchbox-friendly Muesli Bars

recipe muesli bars

Healthy homemade muesli bars make for an excellent in-between snack and are lower in sugar than most store-bought versions. Plus, they contain no nasties.

10 mins prep; 20-25 mins cook

Makes 10 bars

Ingredients

  • 2 cups (240g) rolled oats
  • 2 tbsp chia seeds
  • ¼ cup (40g) pumpkin seeds
  • ½ cup (10g) puffed quinoa
  • ⅓ cup (35g) oat meal
  • pinch sea salt 
  • ½ tsp baking soda
  • 1 tsp vanilla extract
  • ¼ cup (60ml) coconut oil, melted
  • ⅓ cup (80ml) maple syrup
  • Instructions

Directions

  1. Preheat oven to 160°C and line a 20 x 30cm baking dish with baking paper.
  2. Place oats and seeds in a food processor and process until a fine consistency is achieved. Add remaining ingredients and process until it forms a gooey mixture.
  3. Place mixture into the prepared baking dish and press down firmly and evenly over the base of the dish.
  4. Bake for approximately 20-25 mins or until golden brown. The mixture will harden as it cools. Cut into slices and serve.
  5. Serving and storing leftovers: Serve immediately or store in an airtight container for up to 4 days, refrigerate for up to 14 days or freeze for up to 4 months.

 

Zucchini Scones

recipe muffins

20 mins prep; 30 mins cook

Makes 16 scones

Ingredients

  • 1½ cups (210g) wholemeal spelt flour
  • ½ tsp baking soda
  • ½ tsp baking powder
  • pinch sea salt
  • 60g unsalted cold butter, finely cubed
  • ½ cup (125g) natural yoghurt
  • 225g zucchini, finely grated
  • 1 tbsp fresh herbs, finely chopped
  • ¼ cup (20g) cheddar cheese, grated

Directions

  1. Preheat oven to 180°C and grease a mini muffin tin with some olive oil.
  2. Place the flour, baking soda and baking powder in a large bowl and whisk to combine. Add butter and use your fingertips to rub it into the flour mixture until it resembles fine breadcrumbs.
  3. Place the zucchini in a clean tea towel and squeeze out any excess liquid. Place in a bowl and add yoghurt and herbs. Mix to combine.
  4. Add zucchini mixture to flour mixture and mix the dough until combined, using your hands or a wooden spoon.
  5. Place about 2 tbsp of dough into each mini muffin hole, sprinkle with some cheese and bake for 30 mins or until golden brown and cooked through.
  6. Serving and storing leftovers
  7. Serve immediately, store in an airtight container in the fridge for up to 4 days or freeze for up to 4 months.

Tip: You can also use finely grated carrots instead of zucchini.

Written by

Mandy Sacher / Paediatric Nutritionist

Mandy Sacher is a Paediatric Nutritionist, mum to two small children, and author of Wholesome Child.

More than just a recipe book, Wholesome Child is a complete nutrition resource that aims to clear the confusion, arming parents with a comprehensive guide that will make meal-times far more enjoyable and nutritious for the whole family.

The book incorporates a simple 8-step family nutrition program and covers everything from dealing with fussy eaters, the psychology of eating, meal plans and over 140 nutrient dense and delicious recipes.

Wholesome Child is available in bookstores, on iTunes or at wholesomechild.com.au.

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