6 snack recipes good for kids and adults

Three-Ingredient Peanut Butter and Banana Smoothie

Serves 1.

Note: This milkshake-like smoothie is filling, nourishing and perfectly sweet thanks to the very ripe frozen banana blended into it — no added sugar needed. It's so simple to make that children can whip it up on their own, giving them early kitchen autonomy, and their parents a welcome break. From Ellie Krieger, Washington Post.

• 1 medium very ripe banana, broken into chunks and frozen

• 3/4 c. milk of choice, plus more as needed

• 1 tbsp. peanut butter

Directions

In the pitcher of a blender, combine the banana, milk and peanut butter and blend until smooth. Add a little more milk if the mixture is too thick to blend, or if you prefer a thinner smoothie. Pour into a glass and serve.

Nutrition per serving | 285 calories, 12 g protein, 41 g carbohydrates, 10 g fat, 3 g saturated fat, 8 mg cholesterol, 185 mg sodium, 4 g dietary fiber, 16 g sugar

Apple Ring Treats

Makes 6 apple ring treats, serving 2 to 3.

Note: Apples cut into rings, then topped with peanut butter (or any nut or seed butter) make a canvas for an array of toppings, such as coconut, granola, dried fruit, dry cereal or mini chocolate chips. Kids can mix-and-match toppings to decorate their own slices, so they will not only be fueling themselves healthfully, but having creative fun, too. From Ellie Krieger, Washington Post.

• 1 large, sweet apple (8 oz.), such as Honeycrisp or Gala

• 1/4 c. creamy or chunky peanut butter or other nut/seed butter, divided

• 1/3 c. total any mix of toppings, such as shredded coconut, mini chocolate chips, granola, raisins, chopped dried fruit and/or crushed ready-to-eat cereal

Directions

Slice the apple crosswise into 1/4-inch-thick slices and, using a melon baller or small spoon, scoop out the core at the center of each slice to create apple rings. You should wind up with at least 6 rings.

Spread 2 teaspoons of the peanut butter on top of each ring, then top each with a mix of toppings as desired, about 1 tablespoon of toppings on each ring. Eat immediately or keep in an airtight container in the refrigerator for up to 2 days.

Nutrition per serving (using creamy peanut butter, coconut, raisins), based on 3 | 218 calories, 6 g protein, 24 g carbohydrates, 13 g fat, 3 g saturated fat, 0 mg cholesterol, 79 mg sodium, 4 g dietary fiber, 16 g sugar

Big Dipper Snack Trays

Serves 3.

Note: I often call the yogurt ranch dip in this recipe "magic dip" because it makes everything magically delicious, and it's healthful, too. The hands-on act of dipping is especially alluring to kids. I like to put a big dollop of the dip into a jumbo ice cube tray (or you could just use a plate) and let the kids choose from whatever is in the cupboard or refrigerator to fill the rest of the wells, encouraging (but not pressuring) a variety of colors and textures, and a mix of different food groups (vegetables, proteins, grains). From Ellie Krieger, Washington Post.

For the yogurt ranch dip:

• 1/2 c. Greek yogurt, low-fat or whole

• 2 tbsp. mayonnaise

• 1 tbsp. dried parsley, optional

• 1/2 tsp. onion powder

• 1/2 tsp. garlic powder

• 1/4 tsp. fine sea salt or table salt

• 1/8 tsp. freshly ground black pepper, optional

For serving (any combo of these):

• Vegetables, such as sliced bell peppers, grape tomatoes, sugar snap peas, carrot sticks, celery sticks, cucumber slices, leaves of Little Gem lettuce

• Proteins, such as chickpeas, shelled edamame or other beans, pecan halves or other nuts, turkey, ham or roast beef slices, rolled up, diced cooked chicken

• Grains/crunchy elements, such as whole-wheat crackers, pita chips, vegetable crisps, pretzel sticks, cooked penne or other tubular pasta

Directions

To prepare the yogurt ranch dip: In a medium bowl, stir together the yogurt, mayonnaise, parsley, onion and garlic powders, salt and pepper until well combined. You should get a generous 1/2 cup.

To serve: Place about 3 tablespoons of the dip into one well of an over-size-cube ice cube tray. Place an array of vegetables, proteins and grain items into the remaining wells to use for dipping. If you do not have the ice cube trays, place the dip in a small bowl and arrange the vegetables and other dippers around it.

Nutrition per serving (scant 3 tablespoons of the dip) | 77 calories, 1 g protein, 1 g carbohydrates, 8 g fat, 1 g saturated fat, 11 mg cholesterol, 228 mg sodium, 0 g dietary fiber, 0 g sugar

Maple Peanuts and Popcorn

Makes about 4 1/2 cups, serving 2 to 3.

Note: Crunchy, salty, sweet and satisfying, this snack delivers a Cracker Jack vibe in a less sugary, more healthful way. Whole-grain popcorn plus protein-rich peanuts add up to a fun snack that gives you some real sustenance. From Ellie Krieger, Washington Post.

• 4 c. lightly salted popcorn, either home-popped or packaged, such a SkinnyPop brand

• 1/2 c. (21/2 oz.) unsalted peanuts

• 2 tbsp. maple syrup

• 1/2 tsp. fine sea salt or table salt

Directions

Place the popcorn in a large bowl.

In a medium, nonstick skillet, stir together the peanuts and maple syrup until combined. Add the salt and set the skillet over medium-high heat. Cook, stirring frequently, until the syrup has formed a thick, deeply caramelized coating for the peanuts, 2 to 3 minutes.

Remove the skillet from the heat and pour the maple-glazed peanuts on top of the popcorn in the bowl. Using a large spoon, toss well to combine, then let cool completely. The popcorn will be flecked with the maple glaze and some clumps of peanuts and popcorn will form. The nuts will become crunchier as they cool.

Store leftovers in an airtight container at room temperature for up to 4 days.

Nutrition per serving (1 1/2 cups), based on 3 | 208 calories, 6 g protein, 18 g carbohydrates, 14 g fat, 2 g saturated fat, 0 mg cholesterol, 225 mg sodium, 2 g dietary fiber, 9 g sugar

Oatmeal Chocolate Chip Skillet Cookie

Serves 10.

This cookie, chock-full of chewy oats and melty chocolate, satisfies a sweet tooth in a better-for-you way. It's made with whole grains and less sugar for longer-lasting energy, and a blend of healthful oil and butter. Baking it in a skillet gives it a big-cookie wow factor and eliminates the need to scoop individual mounds of batter, so it's extra easy to make, too. From Ellie Krieger, Washington Post.

• 3 tbsp. unsalted butter, softened, plus more for greasing the dish

• 2 tbsp. neutral oil, such as grapeseed

• 1/3 c. packed dark brown sugar

• 1 egg, at room temperature

• 1/2 tsp. vanilla extract

• 2/3 c. whole-wheat pastry flour or white whole-wheat flour or 1/3 c. each all-purpose and regular whole-wheat flour

• 1/4 tsp. baking soda

• 1/2 tsp. ground cinnamon

• 1/8 tsp. fine sea salt or table salt

• 1 c. rolled oats

• 1/3 c. semisweet chocolate chips

Directions

Position a rack in the middle of the oven and preheat to 350 degrees. Lightly grease the bottom of a 10-inch cast-iron or other ovenproof skillet with butter.

In a large bowl, combine the 3 tablespoons of butter, the oil, sugar, egg and vanilla and, using a whisk, beat until the mixture is creamy and well combined, about 3 minutes. (You can also use a stand mixer to do this.)

In a medium bowl, whisk together the flour, baking soda, cinnamon and salt until combined. Add the dry ingredients to the wet and stir just to combine. Stir in the oats and chocolate chips. Transfer the batter to the skillet, distributing it evenly across the bottom.

Bake for about 15 minutes, or until the cookie is browned lightly around the edges and just set in the center. Transfer the pan to a wire rack and let cool for 5 minutes before slicing into 10 wedges and serving.

Nutrition per serving | 200 calories, 5 g protein, 23 g carbohydrates, 11 g fat, 1 g saturated fat, 12 mg cholesterol, 44 mg sodium, 3 g dietary fiber, 7 g sugar

Strawberry Milk

Serves 3 to 4.

Note: Blending milk with whole strawberries, a touch of vanilla and a little honey makes for a blushing pink, berry-licious treat that's packed with nutrients. It's a game-changer from the standard store-bought kind that's super-sweet and contains no actual fruit. This recipe must be made in advance; the strawberry milk should be refrigerated for at least 2 hours before serving. From Ellie Krieger, Washington Post.

• 2 c. reduced-fat milk, or your favorite milk

• 2 c. (8 oz.) strawberries, hulled and quartered

• 1 tbsp. honey

• 1 tsp. vanilla extract

Directions

In the pitcher of a blender, combine the milk, strawberries, honey and vanilla and blend on the highest setting until the mixture turns pink and only tiny bits of strawberry remain.

Pour the mixture into a fine-mesh strainer set over a bowl, and use a silicone spatula to press on the solids to extract the liquid. Discard any solids in the strainer.

Transfer the strawberry milk to a lidded container and refrigerate for at least 2 hours before serving.

Leftover milk can be refrigerated in a lidded container for up to 4 days. It may separate, so shake it or give it a vigorous stir before serving.

Nutrition per serving (3/4 cup), based on 4 | 100 calories, 5 g protein, 15 g carbohydrates, 3 g fat, 2 g saturated fat, 10 mg cholesterol, 65 mg sodium, 1 g dietary fiber, 7 g sugar