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Eating Healthy on the Go: Quick Foods Kids Will Love

Snack Recipes

Blueberry & Yogurt Parfait


1/2 cup plain nonfat or low-fat yogurt (vanilla yogurt can be used if a sweeter yogurt is desired)

1/8 teaspoon vanilla extract

Pinch of ground cinnamon

1/4 cup frozen or fresh blueberries (substitute other fruit if desired)

1/4 cup high-fiber granola (such as Kashi Summer Berry Granola, Go Lean Crisp! Toasted Berry Crumble)



  1. In small bowl combine yogurt, vanilla extract, and cinnamon. Gently stir in the blueberries.
  2. Spoon half of the yogurt and fruit mixture into a plastic cup. Sprinkle 1/8 cup of granola over the top.
  3. Spoon the remaining yogurt and fruit mixture into the cup and top with the remaining 1/8-cup of granola. Cover with plastic wrap or foil and keep in refrigerator until ready to eat. Eat within a few hours if possible.

Yield: Makes 1 snack serving

Nutritional Analysis per serving (using Kashi Summer Berry Granola): 207 calories, 10 g protein, 32 g carbohydrate, 5 g fat, 1.7 g saturated fat, 7 mg cholesterol, 4.5 g fiber, 161 mg sodium. Calories from fat: 22 percent.


Crunch & Munch Snack Mix

(Not recommended for children under the age of 2 because of the presence of nuts and the risk of choking.)



2 cups crunchy low-sugar, high-fiber breakfast cereal (such as Barbara’s Bakery Cinnamon Puffins, Fiber One’s Caramel Delight, or Frosted Mini Wheat Cinnamon Streusel)

1/2 cup dried fruit of choice (such as cranberries, raisins, blueberries, cherries) or freeze dried fruit (such as strawberries and pineapple)

1/2 cup roasted unsalted or lightly salted nuts



  1. Set out four snack-size sealable bags or plastic containers.
  2. Spoon 1/2 cup of the cereal into each bag or container. Spoon 2 tablespoons each of the dried fruit and nuts into each bag or container. Seal bags or plastic containers and shake gently to mix up the mixture.

Yield: Makes 4 snack servings (about 3/4 cup each)

Nutritional Analysis per serving (using Fiber One Caramel Delight, raisins and almonds): 257 calories, 6 g protein, 38 g carbohydrate, 10 g fat, 0.7 g saturated fat, 0 mg cholesterol, 4.5 g fiber, 130 mg sodium. Calories from fat: 35 percent.

Note: Each serving contains 2.5 grams polyunsaturated fat and 6.7 grams monounsaturated fat.

Reviewed on January 25, 2010

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