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Healthy snacks for children and not only! with less than 200 calories - sweet and savory

Υγιεινά σνακ για παιδιά και όχι μόνο! με λιγότερες από 200 θερμίδες - γλυκά και αλμυρά

The snacks is a very important part of our children's diet. They occupy a significant percentage of daily energy consumption and nutrient intake. The children spend a large part of their day outside, in the park, in the playground, in the kindergarten, etc. so it is very important to have available healthy snacks which to them provide energy and nutrients and support the proper development their.

Especially the first 2-3 years of children's lives are very important for her shaping their habits as adults. The stimuli they have at the beginning of their life and the habits they acquire are extremely likely to follow them throughout their adult life. If a child becomes accustomed to eating unhealthy foods early on, such as sweets or chips, it will be very difficult then to break this habit.

1. Savory egg-muffins

Put low-fat cheese, turkey, multicolored peppers, and mushrooms in a plastic muffin tin. Fill the. Of the form with egg whites and bake in the oven for 30 minutes.

Calories per muffin: 180 kcal

Nutrients: protein of high biological value, Ω3 fatty acids, calcium, carotenoids, vitamin C

2. Banana bites

Cut the banana into small pieces, place them in a small pan. Make in a bowl a mixture of with 2 tbsp. honey, 2 tbsp. tahini or peanut butter and 1 tbsp. melted couverture. Pour the mixture over the banana pieces, add nuts of your choice and put the pan in the fridge for 1 hour.

Calories per bite: 80 kcal

Nutrients: potassium, vegetable protein, iron, calcium, monounsaturated fatty acids, flavonoids

3. Tortilla rolls

Cut the tortilla into 3 equal parts. Stuffed with chicken, cream cheese, and spinach. Wrap them and brush a little egg on top. You can add sesame seeds. Bake in the oven for 30 minutes.

Calories per roll: 195 kcal

Nutrients: protein of high biological value, calcium, iron, vitamin K, magnesium

4. Oatmeal quinoa cookies

In a bowl put 1 melted banana, 200gr. boiled quinoa, 60gr. oats, 1 tbsp. raisins, 1 tbsp. pistachios of Aegina, 1 tbsp. sunflower seeds, 1 tbsp. couverture drops 1 tbsp. honey. Mix the ingredients and make small cookies. Put in the oil paste and bake for 40 minutes.

Calories per cookie 40gr .: 110 kcal

Nutrients: high biological value vegetable protein, iron, calcium, good fatty acids, polyphenols

5. Egg slices

Pass wholemeal buns through the egg and bake on low heat in the non-stick pan without oil. It will take 15 minutes. Then add low-fat mozzarella and fresh tomatoes.

Calories per slice: 220 kcal

Nutrients: protein of high biological value, Ω3 fatty acids, calcium, lycopene, B complex vitamins

6. Buckwheat sticks with spinach and tomato

Put in the mixer 150gr. boiled buckwheat, 80gr. wholemeal flour, 1 tbsp. oil, a little salt, 1 tbsp. baking powder, 1 egg and mix well. Then add chopped spinach and grated tomato and mix for another 2 minutes. Form the mixture into sticks and put it in the oil paste. Bake for 45 minutes.

Calories at 40g: 186 kcal

Nutrients: high biological value protein, calcium, iron, vitamin K, magnesium, lycopene, fiber, lysine, phosphorus