Nutritionist Know-How: ShiraRD's Healthy Updates to Childhood Snacks

Nostalgic snacks (that are nutritious too).
Avatar:
Shira Lenchewski, MS, RD
Author:
Publish date:
Social count:
953
Nostalgic snacks (that are nutritious too).

For many of us, childhood snacks are synonymous with childhood itself. They have the ability to take us back to a simpler time and place. And yet, as nostalgic as Gushers and Dunkaroos are (am I dating myself as a '90s kid?), they aren’t exactly at the top of my list for day-to-day staples. Creating these healthier versions of classic childhood snacks felt as satisfying as popping in a VHS tape to revisit a favorite movie. So, whether you’re planning on using these recipes for a #TBT post or actual children, I hope you enjoy eating them as much as I did making them!

xx Shira 

dirt pudding and gummy.png
dirt pudding.jpg

To me, creative treats like “dirt” pudding capture some of the magic of being a kid. Sure, it’s beyond silly (the word dirt isn't exactly appetizing), but there's no denying how delicious it is. And not to get ahead of myself, but perhaps an opportunity to get kids excited about gardening?

Ingredients
1 whole avocado
1 tablespoon maple syrup
4 dates
1/4 cup raw, unsweetened cacao powder
1/2 cup unsweetened, full-fat coconut milk
Crushed nuts
Gummy worms

Preparation
Place everything up to the crushed nuts into a food processor and blend until just combined to make one serving (or two depending on if it's for the little ones!) of avocado mousse.

Spoon into a cleaned, food-safe small pot (or bowl that resembles a planter), then sprinkle with crushed nuts and add gummy worms as garnish. Serve cold or at room temperature, but don't let it sit out for too long before serving.

zucchini pizza bites.png
zucchini pizza.jpg

These zucchini pizza bites are a play on one of my all-time favorite childhood snacks: mini pizza bagels. There are plenty of ways to make healthier pizza bagels—like using whole wheat pita, for example—but this option sneaks in some veggies. The best part about this recipe? It’s ridiculously easy and time-efficient.

Ingredients
1 large zucchini, sliced into ¼-inch thick rounds
1 cup unsweetened tomato sauce
6 ounces yogurt cheese, sliced into thin strips
Fresh basil, sliced into thin strips (optional)

Preparation
Preheat oven to broil, or 400° F.

Place zucchini rounds on a parchment-lined baking sheet.

Divide tomato sauce and cheese evenly across zucchini round.

Place on your highest oven shelf and bake for about 1 to 2 minutes, or until cheese has melted.

Top with basil, to taste and serve—no utensils needed.

updated pbj.png
updated pbj.jpg

Just to be clear, there’s nothing wrong with a classic PB&J, but it was hard to resist making an updated version that was fun to make and to look at. So many of the favorite childhood snacks had a playful element, whether it was the packaging, the colors, or the shapes. In terms of nutrition, I like the idea of swapping in fresh fruit for jelly or jam to cut out added sugar. And the rice cakes add a nice crunch.

Ingredients
Brown rice cakes
Unsweetened nut butter
Fresh fruit
Shredded coconut (optional)

Preparation
Evenly coat 2 tablespoons nut butter over each rice cake.

Add fresh fruit in whimsical patterns. (Pro tip: Shredded coconut makes for great whiskers.)

legit lunch pack.png
legit lunchable.jpg

Let’s face it: Coming up with a healthier lunch snack pack situation is not rocket science. In fact, the packs of my childhood were pretty much crackers, meat, and cheese. So why were they so popular? Granted crackers, along with meat and cheese are delicious, especially together (sorry to my veggie and vegan homies!), but I think a lot had to do with the presentation: A lunch that looked a little bit like a present with compartments to unpack. There are no veggies in here, but what can I say? I was trying to keep it classic!

Ingredients
Yogurt cheese
Nitrate-free turkey slices
Apple slices
Hummus
Whole-grain crackers

Preparation
Place ingredients in separate compartments, as desired. 

Shira will be back in September, so if there's anything you want her to cover, leave your requests in the comments below—and keep up with her in the meantime by following her on her social media handles below!