Ask Amanda is a weekly column from Feed to Succeed dietitian Amanda Gordon. Have a question? Email Amanda and let her know or submit an “Ask Amanda” question for a future column.
What are some good healthy snacks and foods with protein to have on hand that my teens and tween can eat on the go?
This is a great question, especially as school, sports and activities kick back into gear and families are on the go. For expertise and ideas on this nutrition question, I turned to Melanie Battaglia, Feed to Succeed’s sports dietitian, who works with many teens. She suggested easy go to snacks that combine some protein and good carbohydrates for sustained energy, like a cheese stick or a hard-boiled egg and a piece of fruit. In addition, she had two great ideas of fun, make-ahead snacks that can be taken on the go! The recipes are listed below:
Crispy Chickpeas
- 1 can chickpeas rinsed and drained
- 2 tbsp olive oil
- 2-4 seasonings of choice (for example paprika, garlic powder, and pepper)
- Preheat oven to 400 degrees
- Pat dry chickpeas
- Toss with the oil and seasoning
- Spread a single layer onto a baking sheet
- Bake for 15 minutes, stir, bake for another 15 minutes or until crispy
Trail Mix
- Pretzels
- Nuts (almonds, cashews, brazil nuts)
- Seeds (sunflower seeds, pumpkin seeds)
- Crispy chickpeas
- Popcorn
- Olive oil
- Honey or maple syrup (optional)
- 2-4 seasonings of choice (can do sweet for one batch and savory for another batch)
- In a large bowl, combine all ingredients and toss to combine
- Place in Tupperware or mason jars for easy grab ‘n go
For the trail mix, Melanie suggests using what you have in the pantry, get creative with ingredients and allow your children to help make the recipe.
