Our tips and recipes for a healthy snack for young and old

After school, before tackling homework, children need a four-hour meal, both good and healthy, to recharge their batteries. Our advice.

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When they come back from school, the children have to regain their strength. The snack is so welcome. On one condition: it must be balanced. By that time, the midday meal is far gone, but the evening meal is pointing at the tip of its fork. And the day is anything but over, you have to stay active, for homework or leisure activities for the child. Interested in a good snack? It helps to recharge the batteries so that it lasts until dinner without getting tired or napping. And it’s also a relaxing and friendly break when shared, as a duo or as a family with brothers and sisters.

Contrary to popular belief, children who taste are thinner than those who do not swallow anything by 4 p.m. This is explained by the fact that the calories with this extra meal are better distributed throughout the day and that the natural tendency for us all to snack, often sweet, has been eradicated. However, not all children like it. And not everyone who tastes does it the same way. Some are hungry for nothing, others eat for pleasure or out of habit, some eat because they don’t like the canteen at school or haven’t had enough time to finish their sandwich. In short, each family unit has its own case.

Analyze the profile of your eaters and do your best to boost the vitamins without spoiling the evening meal, which is important for children. There are four basic profiles. Your child is a good eater, the snack is his fourth (too big) meal; your child eats enough at school, he takes a standard snack; your child does not eat anything at school, he eats nonsense at snack time and no longer eats in the evening; your child does not eat anything at the snack time, it is a habit, but sips from the aperitif time in the evening. Depending on what you are experiencing, you can offer a suitable snack using what you will find later on these pages. The secret behind a good snack? Expectation. By planning the snack, we are less likely to swallow something when hunger strikes. It’s your turn.

The ideal closet

Invest in T110 (“bise”, semi-complete) flour, which you even find in some supermarkets, sunflower oil, coconut sugar (organic store), possibly a stronger sugar such as a rapadura or a muscovado, agave syrup, a liter of vegetable milk of your choice to keep in your cupboard, oatmeal, a jar of mashed white almonds and/or hazelnuts (organic store, this replaces butter in many things and it’s full of goodies), quality pastry chocolate, pure unsweetened cocoa (Van Houten type) and vanilla – and almond extract. Vanilla extract can easily be made at home by splitting two vanilla pods lengthwise without scraping them, then cutting them into 5cm pieces before bringing them to the boil with 250ml of agave syrup in a saucepan. Then pour everything into a sterilized bottle (5 minutes in boiling water). Simple and very economical. You will find alcohol-based vanilla extract recipes that keep even better, but are not recommended for children, even in the low proportions required for baking.

Almond extract is more difficult to make at home. Buy a qualitative aroma, you will put much less, it is a good calculation. Make a personal choice between supermarket baking powder or organic, more expensive but without phosphates. Build your cupboard with easy-to-store ingredients, because nothing is more practical than a well-stocked cupboard. From there you are good to go.

Having homemade crackers on hand that you’re sure of on the ingredients list is a daily convenience (for snacking and snacking). When you start cooking, do it in quantity to be quiet for a while. If you don’t have any on hand, replace the biscuit snack with these easy and healthy little snacks. The best snacks if your child doesn’t eat for four hours come down to one or two fresh seasonal fruits and a few nuts, almonds or hazelnuts. Simple and fast.

Kit solutions

For young children, fruit juice is not a bad thing in reasonable amounts. Add a few squares of dark chocolate and a handful of toasted almonds. Nice in winter: mash a banana with a fork with a squeeze of lemon juice, a little coconut or muscovado sugar and cinnamon. Think a simple very ripe pear mixed with a tablespoon of mashed white almonds or a diced apple decorated with a drizzle of agave syrup and a few nuts. Or mix frozen red fruits with soy-vanilla vegetable milk and a little agave syrup. Or renew the snack toast by decorating it with mashed hazelnuts sprinkled with vanilla sugar and sprinkled with raisins.

Make your homemade spreads. You can pull your jars off both for breakfast and for snacks, and it will be the most beautiful effect. The citrus and almond blend works well and will appeal to children and adults alike. You need 40 g of the softest possible dried apricots + 125 g ground almonds + 100 g acacia honey (liquid) + juice and zest of 1/2 orange + 40 g mashed almonds and 1 tbsp. tablespoon of almond extract. Soak the apricots the day before in a bowl of water. The next day, drain them (discard the soaking water) and mix them with the other ingredients. That’s all. When a more festive afternoon allows, prepare a healthy chocolate mousse. You need 225 g of dark chocolate + 2 tbsp. agave syrup + 2 tbsp. tablespoons of sunflower oil + 400 ml of whipping cream + 80 g of vegetable milk and a little vanilla extract. Melt the chocolate in a bain-marie with agave syrup, oil, vanilla extract and 4 tbsp. c. of cream. Whip the rest of the whipped cream. Add the milk to the melted chocolate and mix to achieve a nice shiny consistency. Then add whipped cream and refrigerate for 2 hours. If you only need one, let it be this one: an all-in-one and very moist cake that you let cook quietly and that lasts very well to always have something on hand. Mix 400 g T110 flour with 1 bag of baking powder. Make a well and add 80g of coconut sugar, 350g of apple juice, 100g of sunflower oil, 6 eggs and if you wish 500g of nuts and dried fruit of your choice (almonds, hazelnuts, cranberries, papaya raisins, etc. .). Pour the batter into a large cake tin (30 cm long) and bake for 1 hour at the bottom of a preheated oven at 180°.

Snacks to drink

As for drinks, squeeze oranges or lemons (in this case add 2 drops of lemon essential oil per freshly squeezed lemon to improve the taste), 2 tbsp. tablespoons of acacia honey before topping up with very cold, fizzy water. To taste water without chemical addition and at a lower price, make your homemade syrup to last for a month in the refrigerator. For a fruit-based syrup, boil 100ml of water with 200g of sugar in a saucepan until you get a syrupy consistency. Then add 300g pure fruit of your choice to the pan. Mix. Put the pot in a double boiler with boiling water over the heat and let it steep for 1 hour. Filter through a sieve. And when it’s cold, you heat 300 ml of oat milk, to which you add 1 tbsp. level tablespoon pure unsweetened cocoa, 1 tbsp. a small heaping tablespoon of coconut sugar and 1 bag of vanilla sugar. Also dry the golden milk, the elderly love it. Mix 1 tbsp. turmeric powder in 300 ml oat milk, add a little pepper, 2 tbsp. tablespoons of coconut sugar and heat. Allow to cool and decant so that the turmeric falls to the bottom. It is the drink that makes it possible to get through the winter without catching a cold.

Long life crispy chocolate chip cookies

For 15 large cookies – Preparation: 10 min. – Preparation: 15 min.
140 g T110 flour I 1/2 bag baking powder I 85 g coconut sugar I 2 tbsp. tablespoons pure unsweetened cocoa I 115 g oat bran I 125 g coarsely crushed hazelnuts I 100 g sunflower oil I 100 g dark chocolate I 75 g vegetable milk (soya, almond, chestnut of your choice) I 1 c. vanilla extract I 1 pinch fleur de sel.

© DR

  • Preheat the oven to 180°. In a mixing bowl, mix the dry ingredients: flour, baking powder, sugar, cocoa and salt. Add all the other ingredients and mix until you get a homogeneous, soft and slightly sticky dough (this is normal).
  • Using an ice cream scoop with a diameter of 5 cm, take spoonfuls of dough and place them on a large baking sheet (or two small ones) covered with baking paper. Place the cookies so that you can easily crush each ball with your wet hands into a disk of approx. 8.5 cm in diameter.
  • Bake for 15 min. As soon as they come out of the oven, remove the cookies with a spatula and place them on a wire rack to crisp up as they cool.

Super delicious and so simple “pot de compote” cake

For a cake of 10 to 12 parts – Preparation: 10 min. – Preparation: 20 min.
1 pot (equivalent to 100 g) apple compote (store-bought or homemade, if homemade, put 100 g of compote in an empty yogurt pot or cup) In 4 well-leveled pots of flour In 2 well-leveled pots of granulated sugar coconut or muscovado In 1 well-leveled pot sunflower oil In 3 eggs In 1 bag of baking powder In 1 extract of your choice: vanilla, orange blossom, lemon, rum, almonds.

  • Preheat the oven to 180°.
  • In a cul-de-poule, mix the flour and baking powder, make a well. Add all the other ingredients and mix just enough, without insisting.
  • Pour the preparation into a 24 cm diameter savarin mold and bake for 20 minutes. Check for skill.
  • Allow to cool before tasting.

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