Every parent knows once the school holidays descend it’s a constant barrage of “what’s to eat?” from kids all day long – enough to drive anyone mad!
However, providing healthy, filling snacks for kids who also have gut issues, food intolerances such as irritable bowel syndrome (IBS) and food allergies can be extra challenging for parents.
IBS sufferer Vanessa Hutchinson can relate to the struggle. Frustrated at being unable to find many gut-friendly snacks on the market, she decided to create her own range of protein bars for adults called Fodbods. After many customer requests, she has now launched a new range – Fodbods Buddies – aimed at kids.
“There are currently next to no grab and go snacks for kids with food sensitivities,” Hutchinson says. “Of the few convenience snack options which claim to be healthy none are actually FODMAP friendly. And yet, roughly one in five Australians suffer unpleasant symptoms of IBS including children who are often more difficult to diagnose and treat.”
Healthy school holiday snacks for sensitive tummies
Here’s a roundup of healthy ready to go snacks and easy to prepare alternatives, for those kids who have IBS, allergies or for those just wanting a delicious, healthy treat this summer.
- Roasted Chickpeas Chocolate – The Happy Snack Company, $5.30 per 100g
It might sound like an odd concept, but these chickpeas which are coated in chocolate are both smooth on the outside, crunchy on the inside and bridge the sweet and savoury gap. They’re only 99 calories per serve as well as being dairy, gluten and nut free.
2. Banana honey rice cakes
Mix up low-fat cottage cheese, a little honey, splash of vanilla extract and a sprinkle of ground cinnamon. Spread rice cakes with the mixture and add sliced banana.
3. Buddies, Lamington and Strawberry Shortcake – Fodbods, $3.65 per 30g bar
Available in two delicious flavours – Lamington and Strawberry Shortcake – these protein bars are made from 100 per cent natural plant-based ingredients, including organic buckwheat, organic coconut, vegan chocolate and dried strawberries. The protein will keep hunger at bay for longer.
4. Quick cheesy nachos
Sprinkle some mozzarella (less than 40g) on plain chips, melt and add diced tomato.
5. Gummy Bears – Yum Earth, $5.30 per 71g
Made with real fruit juice, these come in four flavours – Pomegranate Pucker, Mango Tango, Perfectly Peach and Strawberry Smash. Providing 100 per cent of kids daily Vitamin C intake in each morsel, they’re free from gluten, nuts, milk, eggs, fish and soy, are non-GMO and contain no high fructose corn syrup or artificial dyes.
6. Veggie sticks with dip
Cut up low FODMAP veggie sticks such as carrot, cucumber and capsicum and serve with a “safe” vegetable-based dip such as eggplant or capsicum.
7. Baked Pretzel Minis – Parkers, $3.10 per 150g
These smaller than average pretzels are ideal for kids, are low in saturated fat, have no added msg and also have 50 per cent less sodium the Original Pretzel variety. They’re also only 106 calories per serve and are baked not fried. You can also sprinkle them over ice-cream for a great crunch.
8. Fruit smoothies
Whizz up lactose-free milk and FODMAP-friendly fruits such as pineapple or strawberries along with a tablespoon of oat bran for added fibre and a dash of maple syrup.
9. Popcorn assorted – Cobs, $3.15 per 5 snack pack bag
Plain popcorn has come a long way with Cobs now making a range of great flavours including Sea Salted Caramel, Sea Salt and Vinegar, Best Ever Butter, and Cheddar Cheese. The kernels are popped in high oleic sunflower oil and raw sugar.
10. Healthy Chocolate Crackles
These snack staples have half the calories of the standard chocolate crackle recipe and around 40g less fat. Whip up a batch with this quick and easy recipe below. Note – as this recipe contains peanut butter it is not suitable for nut allergy sufferers.
Makes 24
Ingredients
3 1/2 cup rice puffs
2/3 desiccated coconut 55g
4 tblspns peanut butter 32.2
4 tlspns cacao
4 tblspns rice malt syrup
4 tblspns coconut oil 54
Method
- Mix all ingredients together in a bowl until well-combined.
- Spoon 1 tbsp of mixture into one muffin case at a time (this recipe will make about 20).
- Once all of the mixture is used, place into the fridge to set and ENJOY!
Note: if you run out of muffin cases, save the leftovers in a bowl for breakfast. Serve with lactose-free milk for a healthy twist on coco pops!
