'I'm hungry for dessert!' Kids have an amazing knack for rediscovering their appetite once the sweets come out, but it's not their fault. Kids are born with a naturally sweet tooth, leading them to sugar-rich foods to fuel their growing bodies.

The trouble is, sugar is so common in modern foods that it's easy for kids to get far more than they need, at the expense of other nutrients. So how do you balance this longing for sweetness with the need for a healthy diet?

 

Here are some easy snacks and desserts that satisfy a sweet tooth without sacrificing nutrition. Why not get your kids to prepare them with you?

 

Banana pops

 

  • bananas (fibre, potassium, vitamins B6 & C)
  • natural yoghurt (protein, calcium, beneficial bacteria)
  • assorted nuts (antioxidants, fibre)
  • ice cream sticks (not much nutritional value, eat around them!)

 

Here's an easy way to make your bananas a little bit fancy.

 

First peel some bananas, cut them in half and insert ice cream sticks.

 

Now cover the bananas in yoghurt, sprinkle finely chopped nuts over the top, and leave them in the freezer overnight. (For kids with nut allergies, try lightly toasted coconut or rainbow sprinkles.)

 

Fruit kebabs

 

  • grapes, red and green (vitamins C & K, antioxidants)
  • kiwifruit (vitamins C, K & E, folate, potassium)
  • strawberries (vitamin C, manganese, folate, potassium)
  • melon (folate, vitamin K, magnesium)

 

If you're having problems getting your kids to eat fruit normally, try serving them bite-sized chunks on skewers so they're fun to eat.

 

Alternate green and red grapes for visual interest, or chop up a range of fruit and let your kids create whatever pattern they like.

 

You can use all kinds of fruit, so experiment with what's fresh and seasonal.

 

Baked banana chips

  • bananas (fibre, potassium, vitamins B6 & C)
  • lemon juice (vitamin C)

 

Bananas aren't just nutritious, they're very versatile. Here's another way to turn them into a healthy snack.

 

Preheat your oven to around 100°C. Slice some ripe but firm bananas into coins, about a quarter of a centimetre thick.

 

Brush the coins with a little lemon juice and lay them out on a tray lined with baking paper so they aren't touching one another. Bake for two hours (or until crispy) turning halfway, then leave them to cool.

 

To vary the taste, you can substitute orange juice or sprinkle on a bit of cinnamon.

 

Green freezies

  • spinach (iron, fibre, folate, carotenoids, antioxidants)
  • pineapple (vitamin C, manganese, antioxidants)
  • bananas (fibre, potassium, vitamins B6 & C)
  • coconut milk (manganese, copper)
  • ice pop moulds and sticks

 

You may not expect to see spinach here, but it can combine surprisingly well with sweet ingredients. For a subtler taste, try baby spinach.

 

Blend pineapple (around 750g, fresh if possible), two bananas, a cup of coconut milk and one or two cups of spinach until smooth. Add extra pineapple juice or water if needed.

 

Pour into ice pop moulds, insert sticks, and freeze overnight.

 

Cacao crunchies

  • dark chocolate, 70% cacao or higher (antioxidants)
  • honey (antioxidants)
  • raw almonds (antioxidants, fibre, vitamin E)
  • sunflower seeds (vitamin E, selenium)

 

Cacao - the basic ingredient of chocolate - is rich in antioxidants. Most chocolate uses a lot of sugar to balance the bitter taste, but here we'll be using honey, where the sugar occurs naturally.

 

Chop up a handful of almonds and toast them briefly in a skillet with 30g or sunflower seeds until fragrant. And some sea salt to taste.

 

Melt the chocolate, along with a teaspoon or two of honey, stirring at intervals. Pour it out onto parchment paper, smoothing with a spatula to around 3mm thickness.

 

Sprinkle the nuts and seeds over the chocolate and let it cool. You can then cut it into neat squares or break it into rough chunks, and store in the fridge or freezer.

 

 

Finding the sweet spot

 

For more information on what nutrients your kids need and where to find them, check out the Pentavite nutrient index, or the nutritional intake guide on our home page.

 

Although a balanced diet is the best source of nutrients, Pentavite offers a number of products to help supplement your child's dietary vitamin intake.

 

Children between one and twelve can take Pentavite Multivitamin + Iron Kids Liquid which, while providing a broad range of vitamins to support general health and wellbeing, also contains iron to complement your child's dietary intake.

 

For kids under three, Pentavite Multivitamin Infant Liquid contains a combination of seven vitamins to assist with healthy growth and development, and comes in a great tasting pineapple flavour.

 

 

Always read the label. Follow the directions for use. Supplements should not replace a balanced diet.

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