Healthy Snacks

By Rebecca Baugniet

A food trend that has become especially popular among parent cooks is the “sneaky chef” strategy of hiding vegetables in other foods. There is much debate about the actual nutritional value behind this technique, as well as concern around deceiving children about what they are eating. in my experience, if you are creative about introducing new fruits and vegetables, meeting the recommended servings of that food group is not the most significant challenge facing parents. The trouble lies in providing healthy snacks that don’t come back uneaten in the lunch box. Most pre-packaged snacks designed for lunchboxes are high in carbohydrates and sugars, and what children need for sustained energy is protein and fibre. Here is one easy-to-make, easy-to take snack that uses the sneaky chef technique to incorporate a real nutritional boost.

Banana Bran Muffins

What You’ll Need

  • 1 cup all-purpose fl our
  • ½ cup whole-wheat fl our
  • 2 tsp. baking powder
  • ½ tsp. baking soda
  • ½ tsp. salt
  • ½ tsp. nutmeg
  • ¼ unsalted butter, softenedv
  • 1 cup sugarv
  • 1 egg, lightly beaten
  • 1 cup bran fl akes
  • 3 overripe bananas, mashed
  • 1 tbsp. grated orange zest
  • 2 tbsp. water


Preheat oven to 350°F. Grease or line two muffin trays with medium sized cupcake holders. Sift flours, baking powder, baking soda, salt and nutmeg. set aside. in bowl of electric mixer, cream butter and sugar. Add egg and beat until fluffy. Stir in bran flakes, mashed banana, orange zest and water. Add fl our mixture and stir just until blended. do not over mix. Fill muffin n cups 2/3 full and bake 20 minutes. Transfer to wire rack to cool. Store in airtight container for up to 3 days.
Makes 24 muffins.

Spring 2011, Vol 3 N°2

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