Savoury Snacks for Kids


Savoury Snacks for Kids

 Black Bean Salsa

  • 15-oz can black beans, drained
  • 15-oz can diced tomatoes
  • one medium diced onion
  • chili powder to taste
  • salt & pepper to taste

Make It:

Mix beans, tomatoes, and onion together in a bowl, and season to taste.  Optional: add a mashed avocado or two and a cup of corn.  Serve with bagel chips, corn tortillas or with rice wrapped in a flour tortilla.

Easy Hummus Dip

  • 15-oz can of chickpeas/black beans or green lentils
  • 1 Tbsp olive oil
  • ¼ cup water
  • 1 Tbsp lemon juice
  • ½ tsp salt
  • 1 garlic clove chopped (optional)
  • ¼ tsp paprika (optional)

Make It:

Place first 5 ingredients (and garlic if using) in blender or food processor. Blend until smooth. Serve in bowl, sprinkled with paprika. Several Servings (about 1 1/2 cups)

 Bagel Chips

  • 1 bagel, any flavour

Make it:

Slice bagel in 1/4 inch thick slices. Arrange on cookie sheet. Bake 10 to 12 minutes at 350 F (280C), until crisp and golden.

 Mini Pizzas

  • 1 whole wheat English muffin or whole grain burger bun, split in two or whole grain pita
  • 2-3 Tbsp pizza sauce
  • 3 Tbsp grated cheese of your choice
  • 2 Tbsp chopped pre-cooked vegetables of choice, crumbled tofu, etc.

Make it:

Preheat the broiler. Lightly toast both English muffin halves and spread with the pizza sauce.

Fold under the corners of the cheese slice and place on top of the pizza. Decorate with your favourite toppings.   Cook in a toaster oven on “top brown” or under the broiler just until the cheese melts, about 1 minute.  Watch carefully if broiling so the cheese doesn’t burn. Let cool

briefly before serving.

Bean & Cheese Foldovers

  • 1 dozen Organic Tortillas
  • 1 cup black or pinto bean flakes, reconstituted with 3/4 boiling water
  • 2 tsp cumin powder
  • 3/4 cup salsa
  • approximately 8oz grated cheddar
  • 1 Zucchini, grated
  • 1 bunch cilantro, chopped
  • Green onions & parsley (optional.)

Make it:

Add vegetables and cumin to bean flakes before adding hot water.  Stir in the salsa.  Place tortillas on cookie sheets and spread mixture over each, almost to the edge.  Sprinkle with grated cheese and place in a 400° oven until cheese melts.  When done, fold over to serve.  Salsa and yogurt or sour cream can be added.

Quantities are approximate in this recipe, just add as much of each ingredient as desired.  I like to have 2 packages of tortillas on hand and keep making them until my filling or cheese runs out.  These freeze well too, wrapped individually.  They make great “fast food” when reheated.  They’re even good cold, for lunches or a picnic.

Apple Walnut Waldorf Salad

  • 4 medium apples cut up
  • ½ cup finely chopped celery
  • ½ cup finely chopped walnuts
  • ¼ cup mayonnaise or vegenaise
  • 1 tsp sweetener
  • 1 Tbsp lemon juice
  • ½ tsp celery salt

Make it:

In a medium bowl, mix together the apples, celery and walnuts.  In a small separate bowl combine the rest of the ingredients.  Add to the medium bowl and mix. Cover and chill until serving time. Makes about 6 servings.

Tofu Salad

  • 1 block firm tofu
  • 1/3 cup mayonnaise (or vegan variety)
  • 2-3 finely chopped pickles
  • ½ stalk celery, diced
  • 1 Tbsp mustard
  • ½ tsp garlic and onion powder (optional)
  • ½ tsp turmeric powder (optional, to give that eggy colour)

Make It:

In a medium-sized bowl, mash the tofu with a fork. Add remaining ingredients and stir together until well combined. Serve on bread with lettuce for an “egg- style” salad sandwich, or spread on crackers for a casual hors d’ouerves.

Tempeh Salad

  • 8 oz package of fresh (or defrosted) Tempeh
  • 1 small onion or 3 green onions (scallions)
  • 2 stalks celery
  • 2 tbsp fresh parsley
  • ¼ cup pickles
  • Mayonnaise
  • Salt and pepper to taste

Make it:

Grate Tempeh into a medium bowl. Mix together Tempeh and vegetables with enough mayonnaise to moisten. Chill. Serve wrapped in lettuce or in sandwiches.  Substitute tofu or tinned salmon for the Tempeh if you wish. Makes 6 servings.


Kootenay Co-op Kitchen