As bright summer produce disappears from supermarket shelves and is replaced with the colors of autumn, it’s the perfect time to make use of fantastic fall superfoods for your kid’s snack time. Superfoods are foods that are so densely packed with important nutrients that they’re known to be especially healthy. Kale, salmon and avocado are all considered superfoods!
We are always in favor of using fresh, in-season produce whenever possible. Fresh produce not only tastes better but is healthier when it’s allowed to ripen on the vine, bush or tree and fully develop its nutritional profile. These superfoods are in season now and make tasty, healthy fall snacks for kids!
Apples
It’s apple season! From August to November, fresh apples are ready for picking. If you live in the Bay Area, you can head north to Sonoma County for some pick-your-own apple fun on the weekends! Apples are considered superfoods due to their high concentration of antioxidants and high fiber content which aids in healthy digestion. Just be sure to eat the skin!
Check out this recipe for Apple Almond Butter Snacks from Good Housekeeping. It offers a sweet, nutty snack that’s packed with fiber, protein for energy and just a touch of healthy fats. Very filling and perfect for high-energy days!
Pears
Pears provide 4g of fiber per serving, making them filling and good for digestion, plus they’re rich in vitamin C and copper. You can eat them fresh or bake them to enhance their sweet flavor. Either way, they’re kid approved!
Banana Pear Oat Toddler Cookies combines freshly grated pear with healthy bananas and whole oats for a tasty, vegan and special diet-friendly cookie for toddlers, courtesy of LoveFoodNourish.com.
No time to bake? Whip up these easy to prepare Cottage Cheese & Pear Parfaits from EatingHealthy.com. With just three ingredients, you can serve up healthy snacks full of calcium, fiber, vitamin C, K and B12. If packing for school, skip the nuts and replace with dried cranberries, raisins or other dried fruit.
Butternut Squash
It wouldn’t be fall without butternut squash! We love this sweet winter squash that’s high in protein and fiber, plus a good source of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, and manganese, Now, that’s a superfood!
Warm butternut squash soup is a must for chilly fall evenings but if you’re looking for the ultimate in kid-friendly squash snacks, make these Butternut Squash Tots from JustaTaste.com! They’re baked, not fried and are easy to freeze and reheat making them simple to prepare for a quick snack.
Pumpkin
Pumpkins are fun to carve but they’re useful for more than just that and pie! Pumpkins and their seeds are incredibly nutritious and densely packed with important vitamins and minerals while also low in calories. Pumpkin has high levels of vitamin K and C and is also rich in beta-carotene which converts to vitamin A in the body.
Learn how to make your own healthy, fresh pumpkin puree you can substitute for canned in any pumpkin recipe.
Fresh Pumpkin Puree in 3 Easy Steps – Super Healthy Kids
The seeds, also known as “pepitas” in Mexico, make crunchy, flavorful fall snacks for kids with just a little baking. Coat in olive oil and sea salt for a natural flavor or add some seasoning for some extra oomph!
Ranch Roasted Pumpkin Seeds – The Gunny Sack
Cinnamon Toast Pumpkin Seeds – Fountain Avenue Kitchen
And for moms, dads and kids with advanced palettes, Spiced Honey Roasted Pumpkin Seeds – The Chunky Chef
