Food Allergy Resources

Healthy and Allergy-friendly Snacks for Kids

August 2009

by Melanie Carver and Debra A. Indorato R.D., L.D.N.

Healthy Snacks for Kids with Food Allergies
Easy, tasty and allergy-friendly

1. Unsweetened (no sugar or corn syrup added) dried fruit or fruit leathers	2. Air-popped popcorn drizzled with oil (not margarine or butter) and nutritional yeast
3. Sesame-free Hummus: Serve with whole grain pita triangles or whole wheat crackers	4. "Ants on a Log": Sunflower or soynut butter spread on celery, topped with raisins
5. Cut-up fruit dipped in low-fat yogurt or yogurt alternative	6. Rice cakes spread with soy or sunflower butter
7. Fruit kabobs	8. Spread soy or sunflower butter on apple slices
9. Cut whole wheat tortillas into smaller triangles and toast them in the oven to serve with bean dip, fresh salsa and/or high-protein guacamole.	10. "Orange Creamsicle": 100% orange juice mixed with vanilla soy milk; serve as a cool beverage or freeze in popsicle molds to serve as a frozen treat

11. Frozen Banana Treats: (a) Cut bananas in half with peel on; insert popsicle sticks into fruit of bananas and freeze.  Once frozen, remove peel and serve. (b) Remove peel from banana.  Cut into halves. Dip bananas in yogurt or yogurt alternative and then roll in crushed cereal (such as puffed rice or Rice Chex™) then freeze.

12. Bean Dip: Use low-sodium/low-fat refried beans and mix with salsa.  To increase the nutritional value, add pureed cooked carrots or a baby jar of vegetables.  To thin out the dip, use low-sodium vegetable juice (V-8). Serve with whole grain crackers, pitas or tortillas.

13. Smoothies: Blend frozen berries, low-fat milk or milk alternative and a banana (optional) for 30 seconds to make a fast smoothie.  Quick raspberry smoothie: 2 cups of vanilla soymilk blended with 1 cup frozen raspberries.

Safe Eats Recipes for our KFA Family Members: Become a KFA Family Member to access all of these healthy snack recipes! Subscriptions are $25 per year.  If you cannot afford the membership fee, you can request a waiver.

14. Roasted Red Pepper Dip: Tomato-free "salsa substitute" filled with vitamin C. Great dip for cucumbers, cauliflower and carrots.

15. Mock Ranch Dip: Quick and easy milk-free and egg-free ranch dressing or dip.  Good dip for broccoli, carrots, cucumbers, celery.

16. Popped Amaranth

17. Beanballs: A fun new way to serve rice and beans

18. Mock Cheese Crackers: These crackers are packed with protein from lentils and nut/seed butter

19. Trail Mix Power Sticks: Easy to serve trail mix bars

20. Fruity granola bars such as Raspberry Oat Bars

21. Banana Shake

22. Quick Oatmeal Cookies aka Vegan Granola Balls:
These all-oat cookies are sure to be a hit with kids!