Zoe Bingley-Pullin is Australian Avocados’ resident nutritionist and a passionate supporter of the Eating My Colourful Vegies and Fruit early childhood learning program which is designed to get toddlers eating a wide range of foods to ensure healthy eating habits for life.

Here are her suggestions for healthier alternatives to some of the everyday, pre-packaged snacks often served to toddlers.

Avocado Yoghurt with a Strawberry, Cinnamon and Honey Puree

Prep time: 10-15 minutes

Serves: 2

Ingredients:

  • 1 avocado, pip and skin removed
  • 1 cup yoghurt
  • 1 punnet of strawberries
  • 1 tbsp honey
  • 1 tsp cinnamon

Method:

  1. In a blender place the strawberries, honey, cinnamon and blend until smooth.
  2. In a bowl mix the avocado and yoghurt thoroughly together.
  3. To serve, spoon out 4 tablespoons of avocado yoghurt mixture with some strawberry puree on top.

Fruit and Avocado Yoghurt Ice Blocks

Prep time: 10-15 minutes

Serves: 4

Ingredients:

  • 1 cup natural yoghurt
  • ½ avocado, pip and skin removed
  • ½ cup sugar-free fruit puree

Method:

    1. In a food processor add the yoghurt, avocado with the sugar-free fruit and blend until smooth.
    2. Pour into ice-block moulds and freeze until firm.

Apple and Strawberry Fruit Roll-ups

Prep time: 10-15 minutes

Serves: 4-8 as snacks

Ingredients:

  • 5 large apples, peeled, core moved and thinly sliced
  • 1 punnet strawberries, stem removed and cut in half
  • 1 cup water

Method:

    1. In a medium saucepan, add all of the ingredients and cook for approximately 5 minutes (or until soft), then blend until relatively smooth.
    2. Pre-heat the oven to 120C. Pour the fruit mixture onto a baking paper lined baking tray and evenly spread. Place the tray in the oven for up to 2 hours. Once it has dried but still has slightly sticky consistency, remove from the oven. The dehydrating process can take a long time depending on the type of fruit and the level of moisture.
    3. Once ready, slice and roll up in cling film to keep.

Roasted Coconut and Avocado Fruit Salad Cups

Prep time: 15 minutes

Cooking time: 5 minutes

Serves: 2-4

Ingredients:

  • 100g coconut slivers
  • ½ cup of pawpaw
  • ½ cup of pears
  • ½ cup of mangoes
  • 1 orange cut into segments
  • Fruit salad dressing:
  • 1 ripe banana
  • 1 avocado, pip and skin removed
  • ¼ cup of mint
  • ½ lemon, juiced
  • ½ lime, juiced

Method:

  1. Pre-heat the oven to 180 degrees.
  2. Place the coconut in a baking tray and bake for 5 to 10 minutes or until golden brown.
  3. In a food processor, blend all of the fruit salad dressing ingredients until smooth.
  4. In a bowl gently mix through the pawpaw, pears, mangoes and orange segments.
  5. Place the fruit mixture into individual colourful cups, pour over the banana and avocado fruit dressing and sprinkle with the toasted coconut to finish.

Avocado, Carrot, Coriander and Cottage Cheese Dip

Prep time: 5-10 minutes

Serves: 4

Ingredients:

  • 1 avocado, pip and skin removed
  • 2 large carrots thinly grated
  • ¼ cup coriander, finely chopped
  • 1 cup full fat cottage cheese
  • 1 tsp honey

Method:

  1. Combine all of the ingredients in a large bowl and mix until smooth.
  2. Serve with a selection of wholegrain crackers and/or vegetable sticks.

Puffed Quinoa and Strawberry Treats

Prep time: 15-20 minutes

Serves: 4-6 as snacks

Ingredients:

  • 2 cups puffed quinoa or puffed brown rice
  • 1 cup honey
  • ¼ cup extra virgin coconut oil or butter
  • 2 punnets of strawberries, keep the stalks attached

Method:

  1. In a saucepan, heat the honey and coconut oil until combined.
  2. While still warm combine the puffed quinoa and honey mixture in a bowl.
  3. Roll the strawberries in the mixture and place on a tray covered in baking paper.
  4. Place in the fridge for half an hour to an hour and then, enjoy!

Brown Rice, Apricot and Cashew Butter Treats

Prep time: 30-45 minutes + 1 hour refrigeration

Serves: 4

Ingredients:

  • 2 cups puffed brown rice
  • 1 cup cashew spread (this can be bought from most supermarkets or health food stores)
  • ½ cup honey or agave nectar
  • 2 tbsp dried apricots (organic if possible), thinly chopped
  • 2 tbsp flaxseeds (optional)

Method:

  1. Line a 20x20cm baking tin with a baking paper.
  2. In a bowl, mix the puffed brown rice, apricots and flaxseed.
  3. In a small saucepan, heat the honey and cashew spread and once combined, pour over the brown rice mixture.
  4. Thoroughly mix and spread evenly into the lined baking tin. Place in the refrigerator for one hour.
  5. To serve, cut into bite sizes and eat!

Sultana and Bran Breakfast Bars

Prep time: 10 minutes

Cooking time: 30 minutes

Serves: 4-6

Ingredients:

  • 2½ cups bran flakes
  • 1½ cups sultanas (organic if possible)
  • ¼ cup maple syrup
  • ½ cup honey
  • 150g extra virgin coconut oil or butter
  • 1 cup wholemeal flour
  • 2 eggs, lightly beaten

Method:

  1. Pre-heat the oven to 160C and line a 25x25cm baking tin with baking paper.
  2. In a medium saucepan, combine the honey, maple syrup and coconut oil till melted. Add the remaining ingredients and thoroughly combine.
  3. Spread the mixture evenly into the baking tin and place in the oven for 30 minutes.
  4. Once cool, cut into bar shapes to serve.

Strawberry and Apple Agave Jam

Prep time: 15 minutes

Cooking time: 5-10 minutes

Ingredients:

  • 1kg whole frozen strawberries
  • 1 cup agave nectar or honey
  • 1 cup apple juice
  • 1 package of no sugar fruit pectin
  • A selection of 8-10 different sized (250g and 500g) sterilised jars

Method:

  1. Place strawberries in a saucepan on medium and leave until they begin to thaw and sauce up. Once they are soft enough mash, add the agave nectar and turn heat to medium high. Bring to a rolling or bubbling boil and keep stirring for a minute.
  2. Gradually add in pectin and continue to stir and boil for 3 minutes. Remove from heat, let it cool slightly and pour into sterilised jars.
  3. Let cool undisturbed overnight.

Avocado and Nut Spread

Prep time: 15 minutes

Serves: 4-6

Ingredients:

  • 1 avocado, pip and skin removed
  • ½ cup almond, roasted
  • ½ cup cashews, roasted
  • 1 tsp sea salt
  • 3 tbsp flaxseed oil
  • 1 tsp apple cider vinegar or lemon juice

Method:

  1. Place all of the ingredients into a food process and blend till smooth.
  2. Keep in a jam jar in the refrigerator.

Carrot Chips

Prep time: 15 minutes

Cooking time: 5-10 minutes

Serves: 4-6

Ingredients:

  • 2 large carrots, peeled
  • 1½ tbsp olive oil
  • 1 tsp sea salt

Method:

  1. Heat the oven to 180C and line a baking tray with baking paper.
  2. Cut the carrots length ways into thirds and brush with olive oil and place on the baking tray.
  3. Place in the pre-heated oven for 5 to 10 minutes or until crispy around the edges.
  4. Leave to cool and sprinkle with sea salt and serve with guacamole.

Raspberry Soda

Prep time: 15 minutes

Serves: 1

Ingredients:

  • 1 tsp lemon juice
  • 4 tbsp frozen or fresh raspberries
  • 1 tsp honey or agave nectar
  • 200ml of soda water

Method:

  1. Blend the raspberries until smooth and then pass through a sieve to remove the seeds.
  2. Mix raspberries, lemon and honey together in a glass before gently pouring the soda over the top.
  • Yum there’s a few good ones in here :)

    Reply

  • So many healthy options to chose from! Thanks so much!

    Reply

  • A few of these sound really nice actually

    Reply

  • Some fabulous recipes. I never think to use advocado as used above. I don’t mind it is salad or as a spread but I don’t like it on its own. I suppose it is a taste you acquire. You either like it or you don’t.

    Reply

  • Love these recipes. thanks for sharing.

    Reply

  • would love these recipes for sure, cheers zoe

    Reply

  • Going have to try out these alternative snacks.

    Reply

  • I love Zoe’s recipes. I watch her on Good Chef Bad Chef, great show, love seeing her and Adrian cook

    Reply

  • A really interesting article! Thank for this read!

    Reply

  • Love the sound of a lot of these :)

    Reply

  • Some great snack ideas, had carrot chips before, so yummy!

    Reply

  • Great recipes thank you for writing this article

    Reply

  • Great snack ideas which are very healthy! Love them.

    Reply

  • I do fruit roll ups all the time and its a hit with the kids

    Reply

  • I’m a Zoe fan. Other moms might like to know she has a newsletter now that you can subscribe to. Also good chef bad chef is back again on 26 Jan. I can’t wait, its a favourite of mine as I always learn something.

    Reply

Post a comment
Like Facebook page

LIKE MoM on Facebook

Please enter your comment below
Would you like to include a photo?

No picture uploaded yet
Please wait to see your image preview here before hitting the submit button.

Your MoM account

Lost your password?

Enter your email and a password below to post your comment and join MoM:

You May Like

Loading…

Looks like this may be blocked by you browser or content filtering.

↥ Back to top

Thanks For Your Star Rating!

Would you like to add a written rating or just a star rating?

Write A Rating Just A Star Rating
Join