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healthy snacks your kids will actually eat

26th July 2017 by Jess

Now that it’s July and the school holidays are in full swing, we thought we'd arm you with some kid-friendly snack ideas, so they can make the most of their hols doing what they love to do best - being kids and playing!

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greek yoghurt with fresh berries

This is such a simple one. Greek yoghurt is an excellent source of calcium, potassium, protein, zinc, and vitamins B6 and B12.

What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. It also has twice the protein content of regular yogurts so it’s great for your kids' growing needs.

It also doesn’t contain added sugar unlike a lot of shop bought fruit yoghurts!

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frozen berry yoghurt

A twist on the above, blend up Greek yoghurt and frozen berries for a DIY frozen yoghurt with no added sugar! Try freezing it in ice lolly moulds to make them even more fun.

get the full recipe
jess kitchen 3

egg muffin with peas, ham and cheese

So simple and combines all the kids favourite ingredients into fun to eat savoury muffins! The egg, ham and cheese make this muffin protein and nutrient packed which will have them feel healthily satisfied.

mom & kid grazing 4

rolled oat and berry bars

Very easy to make. Mix up porridge oats with coconut oil, nut butter, mixed dried fruit (cranberries, blueberries, goji berries) with a splash of date syrup / maple syrup. Spread out on a lined baking tray and toast in the oven for 20 minutes. Cut into bar sized pieces and store in a tupperware dishes.

Compared to shop bought bars, this bar only contains wholefood based ingredients and you can control the amount and type of sugar in there.

get the full recipe

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nutritionist's favorite lunch 5

jazzed up boiled eggs

Turn boiled eggs into their favourite superhero by drawing a face and body onto the shell with coloured pens. Another option is to write their name on the shell to make them personalised.

Alternatively, if they’re younger, you can serve their egg already peeled.

If they're a bit older, try serving with smashed avocado on toast for a very grown up snack or lunch.

jess books

When it comes to growing needs, boiled eggs are a very good source of inexpensive, high quality protein. A medium eggs contains 6g of protein along with healthy fats and fat soluble nutrients A, D, E and K.

Jess, graze nutritionist
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rainbow vegetable sticks with hummus or guacamole

Chop up cucumber, red pepper, celery, carrots, sugar snap peas, ensure there’s a great dose of colour and serve alongside hummus or guacamole.

get the recipe
kids fruit dip 7

fresh and frozen fruit

Mango, pineapple, watermelon, grapes... fruit is an excellent snack choice for any age. Cut them into fun shapes and pop them into the freezer so they can enjoy frozen fruit shapes.

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energy balls

Surprisingly easy to make and adapt to whatever flavour you fancy.

Blitz together hazelnuts, raw cacao, dates and cinnamon for your very own DIY nutella balls!

Or go for our favourite - pistachio and coconut.

get the recipe

nut butter and crackers

A snack you can always have on hand in the kitchen since nut butters keep for a while in the fridge and crackers are so easy to pick up! Alternatively spread some nut butter on apple / pear and there you have an even fresher snack!

get the recipe
myepiphany popcorn kid 10


Fun to make and fun to eat, popcorn is a tried and tested kid-friendly snack. Naturally high in fibre, and a source of vitamin E, it’s simply a-maize-ing! (We just couldn’t resist a corny pun).

With three delicious flavours to enjoy from the graze kitchen(all less than 150 calories), it's the perfect healthy snack for after school or as a dessert substitute.

pimp your popcorn

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By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at for even more.

view all posts by Jess

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