Instiller Question:
Any suggestions for healthy snacks for older boys who basically eat 4 full meals a day and still need calories & volume?
Admittedly, I’m not at that stage in my life yet (my son is only 8). I am, however, married to someone who may as well be a teenager when it comes to his appetite, so I happen to have a few tricks up my sleeve!
I am going to dedicate this post to frozen foods because they are frequently only thought of for meals, but they can make for quick, easy, healthiesh* snacks at a moment’s notice. (But if you DO want a few ideas for non-frozen healthy snacks, you should check out this post.)
*Yes, of course fresh, whole foods and homemade anything is healthier than buying frozen packaged prepared foods, but we are talking snacks for ravenous people here – and those need to be quick & easy, and healthiesh, in this scenario, works for me!
You have to be careful because many packaged, frozen foods contain unnatural ingredients and preservatives. The key is to weed out the nutritional nightmares and stick to ones that contain fewer ingredients, a decent amount of protein and fiber, low sugar content, no GMO’s or trans fats (OBV!) and low amounts of sodium. A good rule of thumb is to find ones that are under 500 mg of sodium per serving.
With that all being said, here are a few a few of my favorites that meet the aforementioned criteria.
1) Amy’s Burritos: One burrito has 12 grams of protein and 7 grams of fiber. The bean and cheese burrito has 14 ingredients (this is actually very low for frozen foods). Look for low sodium options like this one. One burrito has 330 calories so clearly this is a snack option (as opposed to a meal) for the extremely ravenous!
2) Dr. Praegar’s Kale Veggie Burgers: Don’t let the name fool you. They are DELICIOUS! (Seriously, I just had a very skeptical client try one and she couldn’t believe how good they were!) Throw it in the microwave, sandwich it in between a 100% whole wheat english muffin, throw on some sliced tomato and even avocado and you’ve got yourself a nutritious snack.
3) kashi waffles or vans 8 Whole Grains waffles: These waffles are high in fiber and have a decent amount of protein, too. Spread some almond butter and banana slices on top and you are golden!
4) Dr. Praeger’s Broccoli Cakes – These are a favorite in my house. Two cakes have 4 grams of protein and 3 grams of fiber. With only 11 ingredients, these are a great choice for a quick fix. My kids love them with applesauce on top (sugar free, of course), since they kind of taste like potato pancakes.
5) Tres Pupusas (Spinach & Cheese) – These are a new discovery of mine and they are yum!! There are only 8 ingredients, and one serving size has 7 grams of protein and 2 grams of fiber. I found them in Whole Foods.
Here is another tip. If you have a ravenous teenager living in your home, (or as in my case, a ravenous husband) it behooves you to always double the recipe when cooking dinner. It will add on some extra time, but it’s well worth it. And it’s not like you have to buy different ingredients; you just have to buy more of the same ones!
Leftovers are the best snack – just heat them up and you are all set. So instead of making 10 meatballs for your family, make 20 and have leftovers for the next day.
Instillers, do you know of any healthiesh frozen food options out there that I am not privy to? If so, please post in the comments below.
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