Fun Fall Snacks for kids—and adults

Fun Fall Snacks for kids—and adults Do you find yourself hungry mid-afternoon? Or, do you have children or grandchildren who come home from school looking for an afternoon snack? Then, you're not alone. More than 90 percent of Americans say they eat at least one snack each day, according to the National Institute of Health. Interestingly, 60 percent of snackers say they are looking for healthier options, especially since the COVID pandemic. So, here are a few fun fall snacks for your kids—and you—that are delicious as well as nutritious. Finger foods-PopcornPopcorn tops my list of the most fun (and healthiest) finger food snacks. To most people's surprise, popcorn is a whole grain— which is high in fiber and contains twice as many polyphenol antioxidants as many fruits. Its fiber helps prevent constipation and diverticulosis. Popcorn's high fiber content also helps prevent blood sugar spikes, making it an excellent choice for people with diabetes. (See recipe for the healthiest popcorn.) -Cherry Chocolate HaystacksFor dark chocolate lovers, cherry chocolate haystacks are for you. With only three ingredients, this snack is simple to make. Plus, it's also high in fiber. (See recipe.) Or, use a variation of this recipe to make my husbands' favorite: cherry chocolate nut clusters. (See recipe.) -NutsNuts are one of the healthiest finger foods. Although high in calories, nuts are rich in healthy fats for improved heart and brain health. Stick to lightly salted, unsweetened nuts—such as almonds, walnuts and pistachios. To help limit your intake, try buying nuts in the shell—such as peanuts or pistachios in the shell. Having to take the time to shell nuts slows down our eating. Almonds are the richest source of vitamin E. One of my favorites are dark chocolate covered almonds—made with antioxidant rich cocoa powder. (See recipe.) -Apple NachosFor a fun finger food, try making apple nachos. To make, simply drizzle peanut butter which has been microwaved until pourable over sliced apples on a plate. Then dig in and enjoy! If desired, sprinkle with a few mini chocolate chips or granola. - Frosted Apple donutsSlice cored apples horizontally to make the shape of doughnuts. Spread with peanut butter as the frosting. If desired, decorate with a few raisins. Dip-it!-Cinnamon vanilla yogurt dipDips make snacking fun. For a delicious fall dip, mix a few dashes of cinnamon into vanilla yogurt. Serve with sliced apples and/or pears. Then watch as your kids (or you) make this hard-to-stop-eating dip and fruit slices disappear. -Pumpkin pudding/dipFall is the season for everything pumpkin. This pumpkin dip is really a pudding. It's delicious on its own as a snack or as a dip with apple slices or graham crackers. (See recipe.) Pumpkin is the richest source of beta carotene—which our bodies convert into vitamin A. Vitamin A is vital for wound healing, healthy skin and especially important for good vision. -Chocolate dipWho doesn't love chocolate? Melted chocolate (or hot fudge) used as a dip is a delicious way to get kids—and adults—to eat fruit. When my daughter was in high school, her cross-country teammates couldn't get enough of my chocolate "dip" with fresh strawberries; apple and pear slices and chunks of banana. On-a-stick-Fruit Kabobs Eating fruit on a stick makes it more fun—especially for kids and grandkids. At a health fair, kids lined up to make their own fruit kabobs using their favorite fruits. For the prettiest kabobs, use assorted colored fruits —such as a rainbow of red strawberries, orange cantaloupe, yellow pineapple, green honeydew melon and/or purple grapes. -Magic wandsKids like food cut into fun shapes such as triangles, half-moons, pumpkins, ghosts and stars. Use cookie cutters of varying shapes to cut mini sandwiches, cheese or fruits for fun snacks. To make a magic wand, use a star-shaped cookie cutter to cut watermelon, cantaloupe or honeydew melon. Then place the star on a stick to make a wand. Kids enjoy pretending they are Harry Potter, a wizard, princess or superhero with magical powers. -Banana PopsBoth kids and adults like banana pops. Simply place half a peeled banana on a popsicle stick (or plastic fork). Then roll it in vanilla yogurt and then in a plate of granola. Or, make a chocolate-covered banana. Roll the half banana on a stick in melted chocolate (or a little hot fudge) and then roll in crushed peanuts. These are delicious as is or frozen. Parfaits-Blueberries on a cloudFor something sweet and still healthy, serve tapioca pudding or vanilla Greek yogurt mixed with fresh blueberries. Top with additional blueberries and chopped pistachios. For extra fun, try serving it in an ice cream cone. -Yogurt parfaitsWhen I surveyed kids at an afterschool center, make-your-own yogurt parfaits was the most requested snack. Yogurt parfaits are fun for kids to make and yummy to eat. Besides the usual strawberry-blueberry-vanilla yogurt parfait, some delicious vanilla yogurt parfait add-ins included: diced mango or chopped peaches with a dash of cinnamon. Or, make a pina colada parfait by layering vanilla yogurt with chopped banana, pineapple tidbits and topping with bran cereal (or macadamia nuts) and shredded coconut. -Chocolate yogurt puddingFor a healthier chocolate pudding, try making an extra creamy Greek yogurt chocolate pudding. (See recipe.) It's delicious topped with raspberries, strawberries, sliced bananas, cherries or dried cherries. Fruit pizzas/toast-Chocolate-hazelnut fruit pizzaKids (and adults) love pizza. Try making a no-bake fruit pizza that even the youngest of kids can make and enjoy. (See recipe.) -Rainbow fruit toastSimple spread whipped cream cheese on a slice of multigrain or sourdough bread toast.Then top with your favorite colorful fruit—such as assorted berries with a drizzle of honey, kiwifruit or a delicious combination of peaches and raspberries. QuesadillasKids enjoy eating cheese quesadillas cut into triangles with salsa as a dip. Take your quesadilla up a notch by adding a sweet, thinly sliced pear to the cheese filling. Or, try making a peanut butter and banana quesadilla. When I served these to teens at a school, the boys came back for seconds and thirds. (See recipe) So instead of reaching for store-bought cookies, candy or chips, that only provide empty calories —try some of these nutrient-rich options. Carefully chosen snacks can provide fiber and nutrients that actually make us a bit healthier—and taste delicious! Microwave Popcorn1/4 cup popcorn kernels½ teaspoon canola oil¼ teaspoon salt, optional In a microwave-safe medium sized glass bowl with a cover (such as Pyrex), mix the popcorn kernels, oil and if using, salt. Cover and microwave on high for 3 to 4 minutes or until there is only 3 to 4 seconds between pops. Makes: 7 cups popcornVariation: Cheesy nutritional yeast popcornSpray popped popcorn with an olive oil cooking oil spray or lightly drizzle with olive oil. Sprinkle on a little salt and plenty of nutritional yeast—which tastes like cheese. Nutritional yeast is very high in vitamin B-12, a nutrient which helps prevent neuropathy and is beneficial for brain health.SOURCE: www.Goodhousekeeping.com 3 ingredient Cherry Chocolate Haystacks3 large shredded wheat biscuits6 ounces dark chocolate (60 to 70 percent cocoa)1/3 cup dried cherries Line a baking sheet with wax paper. With your hands, crush shredded wheat biscuits into thread-like pieces into a small bowl. Chop chocolate into small pieces and place half of it into a microwave safe bowl. Cover and microwave on high in 30 second intervals, just until soft and slightly melted. Stir between microwave intervals. Stir in the other half of the chocolate. If it doesn't melt, microwave for another 10 to 30 seconds. Stir in crushed shredded wheat and cherries. With your fingers, place tablespoon-sized stacks of the mixture onto the wax paper. Refrigerate to set for about 20 minutes. Store and serve at room temperature. Makes: 8 servings—with 2 haystacks per servingVariation: Cherry chocolate nut clustersSubstitute 1 cup of chopped, toasted nuts such as almonds or walnuts for the shredded wheat biscuits. Personal note: This is my husband's favorite snack.SOURCE: www.elliekrieger.com Dark Chocolate Almonds1 egg white1 teaspoon vanilla extract2 cups raw almonds (unsalted)¼ cup granulated sugar3 tablespoons unsweetened cocoa powder¼ teaspoon salt Preheat oven to 275 degrees. Place oven rack in the middle position. Line a rimmed baking sheet with parchment paper or foil. Spray with cooking oil spray. In a large bowl, whip egg white and vanilla extract until foamy. Add almonds. Mix until almonds are completely soaked in egg white. Allow to set for 2 to 5 minutes. Meanwhile, in another bowl, stir together sugar, cocoa powder and salt until well mixed.Add this to almonds. Stir until the dry ingredients are completely incorporated and almonds are evenly coated. No dry powder should remain in the bottom of the bowl. Evenly spread almonds on a baking sheet. Bake for 25 minutes. Cool at least 15 minutes. Break apart and store in an airtight container.Makes: 8 servingsSOURCE: www.joybauer.com Pumpkin pudding/dip6 ounces vanilla Greek yogurt1/3 cup canned pumpkin pureeDash of cinnamon, or to tasteOr dash of pumpkin pie spiceOptional topping: 1 tablespoon chopped pecans Mix all ingredients in a serving bowl. Add topping if desired.Makes: 1 large servingSOURCE: www.joybauer.com Chocolate yogurt pudding for two2/3 cup vanilla Greek yogurt (2 small cartons)1 tablespoon unsweetened cocoa powder Mix cocoa powder into yogurt.Makes: 2 servingsVariation: Top with fruit such as sliced banana, raspberries, strawberries, cherries or dried cherries.SOURCE: www.eatingwell.com Chocolate-Hazelnut fruit pizza1 (8-inch) whole wheat tortilla2 tablespoons Nutella3 to 4 strawberries, sliced½ medium firm banana, peeled and sliced½ medium kiwifruit, peeled and sliced Spread tortilla with Nutella. Arrange fruits over the top. Cut into 4 wedges. Serve immediately.Make: 4 small servingsPersonal note: This reminds me of the French crepes sold on street corners in France filled with Nutella and sliced banana or strawberries. Instead of cutting into wedges, the crepe is folded over and over to form a hand-held triangle.SOURCE: www.tasteofhome.com Quesadillas two ways2 (6-inch) flour tortillas, preferably whole wheatOil (or butter) for fryingFillings for Banana quesadilla1 ripe medium banana, peeled and thinly slicedAbout 3 tablespoons peanut butterA drizzle of honey Filling for pear quesadilla1 small ripe pear, cored and thinly sliced (unpeeled)About 1/3 cup shredded Monterey Jack cheese Optional: A sprinkle of cinnamon and sugar on pear Thinly slice the fruit and set aside.Heat a nonstick skillet over medium-low heat. Evenly coat with oil (or a little butter). For the peanut butter quesadilla, spread the peanut butter on one of the tortillas.Place this in the warm skillet. Top with sliced banana, a drizzle of honey and a second tortilla. For the pear quesadilla, place one tortilla onto a warm skillet. Sprinkle with shredded cheese and top with thinly sliced pear and second tortilla. Grill quesadilla in a skillet until the first side is golden brown. Flip over and cook until the second side is browned. Cut into triangles and serve immediately.Makes: 2 servingsSOURCES: www.allrecipes.com for banana quesadilla