Five healthy hi-energy foods

With primary-secondary schools having reopened countrywide, children’s lives are again packed with full school days, music/dance and sports classes which result in hungry stomachs and frequent energy lows. Most parents dread the 4 p.m slump, when children’s energy levels plummet. The easy option is to reach for ready-made snacks, biscuits, chocolate bars or sugar-coated cereals, all of which are advertised as hunger-fixes. But they aren’t the healthy option to satisfy children’s hunger, and keep young minds active and energetic. Instead, try these five easy-to-make hi-energy snack foods.

Peanut Butter

According to the American Dietetic Association, peanut butter is a healthy energy supplement. Spread a spoonful of peanut butter on apple slices. Or to make it more interesting, make peanut butter and date sandwiches. For this, you need to keep some chopped dates (preferably Arabian). Spread the peanut butter on whole wheat bread, add chopped dates to make a quick sandwich and you have a nutritious meal in two minutes! Serve with fruit on the side.

Baby Potatoes

The humble potato — the common man’s filler — is rich in carbohydrates, vitamin C, B-complex, potassium, magnesium, phosphorous and zinc. However, when served as chips or French fries, most of this legume’s benefits are dissipated. Therefore, baked or boiled potatoes are the better option. In particular, baby potatoes pressure-cooked are healthy and easy to prepare. Add butter, salt and pepper to make a tasty snack.

Bananas

Bananas are an easily digested super food. They contain an abundance of natural sugars and are high in potassium and are good for the kidneys, bones, heart and nerves. Moreover, this energising fruit is readily available in all markets. If your child is picky and reluctant to eat this energising fruit plain, cut round slices and serve with a bowl of honey dip. Better still, serve with muesli and honey to make a crunchy and satisfying snack.

Eggs

Nutritionally, an egg is the equivalent of a multi-vitamin capsule. Eggs are supremely versatile, and can be cooked quickly in numerous ways. To add an Indian touch, beat eggs with salt, toss them in a little oil, spices and serve as scrambled eggs with rotis. Alternatively, serve with rice, pepper, and herbs as egg fried rice.

Nuts

A nutty snack takes no time at all to prepare. Stock small quantities of nuts (almonds, cashews, pistas and raisins) and serve any time you or your child needs to fuel up. Nuts are rich in protein and minerals including zinc and folate. They fight heart disease and contain ‘good’ fats. But avoid packaged nuts as they usually contain excessive salt and sometimes palm oil. Instead, roast groundnuts and store in an airtight container and serve with puffed rice. However, keep the portions small as nuts are calories-intensive.