Kids Snacks: Fruit & Protein


Kids Snacks: Fruit & Protein

Sunshine Snack Bars                

  • 2 cups shredded carrot
  • ¼ cup dried chopped apricots
  • ½ cup golden raisins
  • 2 cups quick cooking oats
  • ½ cup chopped walnuts
  • ½ tsp cinnamon
  • 12 oz apple juice concentrate (thawed)

Make it:

Preheat oven to 350 degrees. Combine first 6 ingredients in bowl. Add apple juice concentrate and stir well. Press ingredients into an oiled 9×11 glass-baking dish. Bake for approximately 40 minutes until bars are brown. Cool completely before slicing. 18 servings.

Destin’s Favourite Snack

  • ¼ cup rolled oats (or granola)
  • ½ cup plain yogurt
  • ¼ cup fresh or frozen berries or other fruit
  • 1 Tbsp pure maple syrup
  • 1 heaping tsp bee pollen

Make It:

Layer all ingredients in a small bowl and top it all off with maple syrup and bee pollen.  Add whatever your kids like: raisins, chopped walnuts, hulled hemp seeds for extra protein…

Snacky Mix

You can add any combination of dried fruits and raw nuts and seeds together for a healthy, high fibre snack. Here are some of our kid’s favourites.

  • Raisins, chopped dates, dried cranberries; apples; mango
  • Shredded CoconutRaw Almonds, Pumpkin/ Sunflower Seeds
  • Spelt sesame snaps
  • Dark Chocolate chips, chocolate or natural yogurt covered nuts/ raisins (if you must!)

Fruit Burritos

  • 4 6-inch tortillas
  • 4 Tbsp nut butter or Tahini
  • 1 banana, sliced
  • 4 strawberries, sliced
  • 1 peach, peeled & sliced (remove pit)
  • ¼ cup blueberries
  • 4 Tbsp vanilla yogurt

Make it:

Spread about 1 Tbsp nut butter over each tortilla. Place fruit slices down centre of each burrito. Drizzle 1 Tbsp vanilla yogurt over fruit. Roll up tortilla, burrito-style.


  • 2 cups grated carrots
  • 1 cup crushed pineapple, drained
  • ½ cup shredded coconut
  • ½ cup raisins

Make it:

Combine all ingredients and chill in refrigerator. Serve alone or over yogurt. 6 Servings.

Vegetarian Jell-o

  • 1 cup apple juice
  • ¼ cup blueberries or huckleberries
  • 1 Tbsp agar flakes

Make it:

Bring all ingredients to a boil for a few minutes until agar dissolves.  Pour into a glass container and place in refrigerator to cool and set.

Lemon Lime Pop

  • 2 Tbsp lemon juice
  • 1 Tbsp lime juice
  • ¼ cup frozen apple juice concentrate
  • 3 ice cubes
  • 1 cup soda water

Make it:

Put everything in a tall glass and serve.

Nut Balls

  • 3/4 cup ground sunflower seeds
  • 1/2 cup ground cashews or sesame seeds
  • 1/4 cup ground flax seeds
  • 1/2 cup finely chopped almonds
  • 1/2 cup or more carob powder
  • 1/2—3/4 cups almond butter
  • 1 cup or more malt syrup/ honey/ rice syrup
  • 2-3 cups puffed millet or quinoa or both
  • 1 cup raisins, chopped
  • 1/4 cup or more Spirulina or other greens powder

Make it:

These amounts are approximate—adjust as needed for texture (it’s easier to reduce stickiness than to add moisture once mixed).

Put all the dry ingredients except cereals into a large bowl.  Gently heat the sweetener(s) to a thin liquid state.  Mix the almond butter into the warmed sweeteners and work them into dry ingredients with a strong wooden spoon till the texture holds together well without being (too) sticky or crumbly. Use your muscles! Next work in the cereals and any extra carob powder needed to reduce stickiness. It will also firm up if chilled.  Press, pack & roll into balls.  (Time-consuming: make it fun).  These keep well.

Power Spheres  [from Rebar Cookbook]

  • ¾ cup dried apricots
  • ¾ cup dried apple
  • 4 brown rice cakes
  • 1 cup unsweetened coconut
  • ½ cup sunflower seeds
  • ½ cup pumpkin seeds
  • 1/3 cup sesame seeds
  • ½ cup rolled oats
  • ¼ cups brown rice syrup
  • ½ cup natural peanut butter, slightly warmed

Make it:

Bring out the nutty flavours of the seeds and oats by toasting them in a hot dry skillet first.  In a food processor, pulse the apricots, apples and rice cakes to a fine texture.  Transfer to a large bowl and set aside.  Next, pulse the coconut, seeds [setting aside the sesame seeds for the end], and oats to roughly combine.  Add to fruit mixture, along with the syrup and peanut butter.  Mix everything together until well combined.  Cover and chill.  Roll the dough into balls.  Roll the balls in the toasted sesame seed to coat, pressing them in slightly.

– Kootenay Co-op Kitchen