Food & Nutrition Child Developement
Low-sugar holiday treats to eat instead
We all know that too much sugar isn't healthy. It can cause tooth decay and contribute to Type 2 diabetes, among other things. And yet, our kids are consuming processed foods that contain lots of it. Soda, juice, breakfast cereals, bread, ketchup, not to mention holiday desserts! All provide kids with more sugar than they really need and with not much nutritional value.
There is room for a bit of sugar in our diets; WHO recommends 5% of our total energy intake, which for many is much, much less than what what we're currently consuming. One easy way to reduce sugar intake is by cooking at home and controlling the amount of sugar that goes in by yourself. And if you must use sugar, use a more unrefined type like raw sugar, honey or jaggery which contain more minerals and thus more nutritional value. We've put together 3 low-sugar snack recipes so you can help reduce your family's sugar intake this holiday season.
Instead of Christmas Sugar Cookies, try out this Basic Butter Cookie recipe. As it's a basic recipe, you can easily modify the recipe to add more flavours, like cocoa powder or cinnamon.
Basic butter cookie recipe
Submitted by Sangeetha S.
- 2 cups multigrain flour
- 1 cup organic jaggery powder
- 2 tbsp cold butter
- 0.5 cups organic milk
- Mix multi-grain flour and the butter (cold not warmed) til it is finely mixed without lumps
- Keep adding drops of milk and make it into a dough with the right consistency for rolling
- Roll out into thin circles (cut into desired shapes using cookie cutters.
- Grease a plate with butter
- Pre-heat oven at 180C for 10 minutes
- Place the rolled out dough onto the tray and bake for 30 minutes at 180C
Instead of ice cream, treat the kids to fruity popsicles which rely on natural sugars from fruit...
Minty Watermelon Popsicles
Source: Jessica Gavin
Makes 10 popsicles. Make sure not to fill up the popsicle mold at 100% because as liquid freezes, it will expand to fill the whole mold. Feel free to add extra fruit pieces to this recipe!
- 3 cups watermelon slices (leave cup of this aside)
- 1 tablespoon fresh mint leaves
- 1 1/2 cups coconut water
- 2 tablespoons lime juice
- 1 tablespoon honey
- In a blender, puree 2 1/2 cups diced watermelon pieces, mint leaves, coconut water, lime juice and honey.
- Cut the remaining 1/2 cup watermelon slices into 1/4 inch cubes. Pour and evenly divide them among the popsicle molds. Stir the popsicle mixture, then fill each mold. Insert the popsicle sticks, if it does not stay in place use a piece of tape to hold them into place. Freeze for at least 6 hours, or overnight.
- Run the molds under warm water for ten to fifteen seconds. Slowly and carefully remove each popsicle. If the popsicles remain in the mold, run them under the warm water for a few more seconds, ensuring not to melt the pops. Freeze or eat immediately!
Instead of chocolate truffles, try these no-bake chia seed bites...
No Bake Chia Seed Bites
Source: My Fussy Eater
- 1 cup rolled oats
- 1/2 cup nut butter (you can use peanut, cashew or a mixture)
- 2 tbsp honey
- 2 tbsp desiccated coconut
- 1 tbsp chia seeds
- 1/2 tsp vanilla extract
- To decorate: 20g dark chocolate
- Mix the oats, nut butter, honey, coconut, chia seeds and vanilla extract together in a bowl until fully combined.
- Roll the mixture into equal size bites. The recipe makes about 15 bites - but it depends on what size you want them to be. Place the bites in the fridge to firm up.
- Melt the chocolate in the microwave or in a double boiler (just be sure not to burn it!). Drizzle the chocolate onto the bites and return them to the fridge for another couple of minutes.
- Store in an airtight container in the fridge for up to 5 days.
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