Grainy goodies for kids
Grains like wheat, oats and rice are an important source of long lasting energy and fibre, giving children the fuel they need to learn and play during the day.
Try these tasty ideas for fun and interesting grain-based snacks.
Grainy goodies to cook
English muffins, crumpets and pikelets
Top with baked beans, fresh tomato and cheese or serve with berries, bananas and yoghurt for a sweet treat.
Sweet muffins and scones
Try a variety of fruit or veggie combinations like carrot, prune and bran, oat and apple, strawberry and pear, raspberry and blueberry.
Try sweet potato and cheddar, ham and zucchini, cheesy tuna and corn.
Cut pita into triangles, sprinkle with grated cheese and bake until crispy. Serve with veggies and dips, or sprinkle with baked beans and cheese to make pita nachos.
Little pizza people
Spread small pita breads, crumpets or muffin halves with tomato paste and make a face using grated cheese and toppings like chopped ham, mushroom, tomato and pineapple. Bake or grill until hot and bubbly.
Experiment with banana sultana bread, carrot slice, carrot and walnut loaf (if allowed), apricot banana bread, oat fruit slice and apple and sunflower loaf (if allowed).
Try different variations like baked beans, tuna, cheese or egg in toasted sandwiches.
Roll steamed rice and vegetables in nori seaweed sheets, slice and serve.
Oodles of noodles
Mix noodles with lean shaved ham and veggies like corn, carrots and peas. For a fun snack or a picnic, serve in individual noodle boxes.
Fresh grainy goodies
Top bread with hummus and salad, roll tightly, wrap in cling wrap and refrigerate. Cut into slices and serve.
Spread mountain bread with hummus or avocado and top with lettuce, carrots, cucumber and tomatoes. Roll up firmly, cut into portions and serve.
Double decker sandwiches
Use three slices of bread to make a layered sandwich and fill with toppings of your choice (e.g. avocado, lettuce, egg, ham, cheese, tomato).
Corn thins / rice crackers / crackers / wholemeal crisp bread
Spread with cheese, peanut butter (if allowed), or serve on a veggie platter with cheese, dips and veggies.
Bananas in pyjamas
Spread a slice of wholemeal or wholegrain bread with margarine and wrap around a whole peeled banana.
Wholemeal/wholegrain breakfast cereals
Serve with milk, berries or bananas, or spread dry breakfast biscuits with cream cheese and banana slices.
Herb and garlic bread
Make herb and garlic pesto by combining fresh herbs such as basil and parsley with garlic, pepper and extra virgin olive oil and blitz in a food processor. Spread the mixture onto sliced wholemeal bread, damper or pita bread and oven bake for 5-8 minutes.
- Choose wholemeal or wholegrain varieties where possible.
- Choose low salt varieties where possible (for example, baked beans, tuna).
- Be creative and offer different breads throughout the menu. Try wholemeal or wholegrain, rye, sourdough, mini dinner rolls, rolls and bagels, focaccia or Turkish bread, white high fibre, pita, flatbread or mountain bread, tortillas, lavash and fruit bread.
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Written and reviewed by dietitians and nutritionists at Nutrition Australia, with support from the Victorian Government.
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