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Healthy Nut-free Snacks for School

| September 12, 2014 | 15 Comments
Image purchased from: www.dreamstime.com

Image purchased from: www.dreamstime.com

It’s back to school time and lots of parents are asking the question, “What nut-free snacks can I pack for my child?”.  Having a nut-free policy is essential to ensuring the safety of those children with nut allergies.  However, removing nuts can make it challenging to provide snacks that are high in protein.  Protein is essential for maintaining your child’s energy level and cognitive function.

Here are 5 nut-free high protein snacks:

1. Nut-free trail mix: Make a baggie of sunflower seeds, pumpkin seeds, pretzels, toasted soy beans and dried fruit.  Easy to prep and portion in advance.

2. Hard-boiled egg: To make this boring snack a little more interesting, provide turmeric, curry spices, cayenne, paprika, chopped dill or sage to sprinkle on the egg or to dip the egg into for extra flavour.

3. Edemame: These are whole soy beans in their pods.  Easy to find in the frozen vegetable section, they can be pre-boiled and portioned for the week.  Sprinkle a little salt on them in the morning to enhance their flavour.  Edemame make a fun snack as kids love to pop the beans out of their pods.

4. Greek yogurt: Greek yogurt is high in protein and easy to find in pre-packaged containers for convenience.  For a healthier option, purchase pure, unsweetened, unflavoured Greek yogurt in a larger bulk container.  Divide into individual portion and add honey, cinnamon, berries, sunflower seeds, pumpkin seeds, chia seeds or hemp hearts for added flavour and protein.

5. Mixed bean salad: Mixed beans are readily available canned.  Be sure to rinse the beans thoroughly before use.  You can also purchase the beans you like in dried form and make your own personalized mix.  Dried bean require soaking and boiling before use so will add to your prep time. Mix all beans and flavour with olive oil, lemon, salt, pepper, ginger, garlic, chili flakes, balsamic vinegar, basil, dill, thyme, cumin, etc.  Bean salad is easy to make and you can basically flavour it however you like.  An even simpler option is to mix a vinaigrette salad dressing into the beans for flavour, therefore no chopping/crushing of herbs required!

Involve your children in the snack decision making and preparation to figure out what flavours and textures they like!

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Category: Back to School, Food, Friday Food Frenzy, Health, Nutrition, Snacks, Weekly Themes, Wellness

About the Author ()

Dr. Ellen Simone welcomes you to work with her under a holistic view of health which encompasses the understanding that the mind and body are connected to sustaining long-term health and wellness. As a naturopathic doctor, Dr. Simone focuses on family wellness and has special interests in women and children’s health. She loves working with women through different phases in their lives; to regulate the menstrual cycle, ease PMS symptoms, optimize fertility, provide support during and after pregnancy, maintain breast health and welcome menopause. Children are also a primary focus in her practice and she believes that setting healthy habits at a young age is important for long-term health and wellness. Author's website.

Comments (15)

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  1. Laurie B says:

    These are some great examples. Thanks for sharing. My daughter has a child who is severely allergic in her class, so we try to be as careful as possible. When she does have real peanut butter or any nut products for breakfast I always ask them to wash their hands extra well to ensure there are no oils etc. I had a bad experience when a friend of mine had come over one time and touched something the kids had touched after eating peanut butter. Seeing how fast it can impact them is scary. Can’t imagine kids going through that 🙁

  2. Anne Taylor says:

    Great ideas for the kidlets! I’m going to give my grandkids some Edemame and see if they like it!

  3. Judy Cowan says:

    Some great ideas, love the idea of making the nut-free trail mix. I am going to have to try that one out.

  4. Brenda A says:

    I often get odd looks when I say to other parents that I actually like making school lunches! I enjoy knowing that my kids are eating real food and they say they can taste the love. These are some great snack ideas!

  5. Alayne Langford says:

    Thank you so much for your healthy suggestions not only for the kids but for adults too!! Great ideas!! 🙂

  6. Victoria Ess says:

    Great ideas! The bean salad is a great thing to make in a time crunch.

  7. BobbiJo Pentney says:

    Thank you for all these great ideas, it is so hard to pack lunches these days.

  8. kathy downey says:

    These are some great ideas thanks for sharing.

  9. DARLENE W says:

    Great snack that are nut free

  10. kathy downey says:

    Some of these tips are working

  11. EvelynG says:

    Thanks for the suggestions! I find it so difficult to pack different and new nut-free snacks for my kids to bring to school.

  12. kathy downey says:

    Hubby liked this for a snack

  13. Emily Langlois says:

    I have just one comment about the “seeds” portion- it has been near impossible for my husband and I to find seeds that do not have the label “may contain peanuts or treenuts” or “made in a facility that processes peanuts and/or treenuts.” Do you know any brands that are “safe”?

  14. kathy downey says:

    I love the nut-free trail mix,but its so hard to find these items that are made in a nut-free factory

  15. kathy downey says:

    Great ideas for the kids

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