6 snack recipes good for kids and adults

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.

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

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

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.

• 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

• 1/8 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

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

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.

• 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.

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

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.

• 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

• 1/2 tsp. ground cinnamon

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

• 1 c. rolled oats

• 1/3 c. semisweet chocolate chips

Directions

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

Serves 3 to 4.

• 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

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.