Snack Recipes for Kids
Tomato Cups with Tuna
Serves Serves 12 persons
Ingredients
Tomato12 medium
Celery, cubed½ cup
Sweet corn½ cup
Canned tuna in spring water2 cans
Raisins4 tablespoons
Plain low-fat yoghurt½ cup
HoneySmall amount
(Remark: 1 cup is about 240ml)
Seasoning
SaltSmall amount
Ground pepperSmall amount
Method
  • Drain tuna fish.
  • Wash and dice celery.
  • Add honey into yoghurt as salad dressing.
  • Wash tomatoes. Make into cups by cutting off topping sides and scooping seeds out.
  • Mix tuna fish, celery, sweet corn and raisins with salad dressing and seasoning. Set aside.
  • Put mixture into tomato cups and refrigerate before serving.
Nutrition Tips
  • The fat content of tuna fish in spring water is only one-third of that of tuna fish canned in oil.
  • Using yoghurt instead of mayonnaise can increase calcium intake and lower the fat content of this recipe. You may also omit honey as raisins naturally give rich taste of sweetness.
Avocado and Tuna Sushi Hand Roll
Serves Serves about 6 persons
Ingredients
Seaweed for sushi3 sheets
Japanese rice with vinegar1 bowl
Canned tuna in spring water½ can
Eggs3 whole
Avocado1 piece
Low-fat plain yoghurt As appropriate
To prepare rice for sushi
Japanese rice1½ cups
Water1½ cups
Seasoning vinegar1 ½ tablespoons
Sugar1 teaspoon
Salt½ teaspoon
Seasoning
SaltSmall amount
Vegetable oil½ teaspoon
Ground pepper½ teaspoon
Method
  • Wash the Japanese rice and soak in water for half an hour. Drain the rice. Add it into a pot with one cup of water and cook.
  • Sprinkle vinegar, sugar and salt on the cooked rice and mix well. Allow it stand for a minute to let the flavours infuse. Put it in a container.
  • Drain the tuna fish and mash it. Add 1 tablespoon of yoghurt. Mix well and set aside.
  • Add a pinch of salt, ½ teaspoon of oil, ½ teaspoon of ground pepper and ½ teaspoon of water into the two eggs. Mix well.
  • Add a little oil to a pan. Scoop one tablespoon of egg mixture into the pan. Let it settle in a pancake form and cut into wedges.
  • Boil the remaining egg and mash it.
  • Halve the seaweed sheets and slice the avocado.
  • Place a slice of avocado at an angle on the left corner. Add some sushi rice and flatten out.
  • Add tuna, then egg wedges and avocado on top. Roll it into a cone. Add some mashed boiled egg and serve.
Nutrition Tips
  • Children love sushi. Canned tuna in spring water and avocado is an interesting combination. Avocado is high in fat but the fat is an unsaturated fat which is good for heart health. Besides, it also contains plenty of vitamin A and potassium. It is good for health when consumed in moderation.
  • You can also add all sorts of fruit to the hand roll, such as mango, dragon fruit or kiwifruit, etc. to boost fruit intake.
Sweet Corn Mashed Potato Balls
Serves Makes about 20 pieces
Ingredients
Potatoes4 medium
Sweet corn kernels½ bowl
Olive oil1 teaspoon
Skimmed milk½ cup
Ground pepperSmall amount
Spring onion, finely chopped Small amount
Salt¾ teaspoon
Method
  • Wash the potatoes (with peels on).
  • Place the potatoes into the pot and add water to cover them.
  • Bring water to boil over high heat and then turn to low heat. Boil the potatoes till they are soft.
  • Take out the potatoes. Let them cool down and remove the skin. Mash them.
  • Blanch sweet corn kernels.
  • Add the sweet corn kernels, skimmed milk, olive oil, ground pepper and salt. Mix well.
  • Roll mashed potato into small balls and sprinkle spring onion before serve.
Nutrition Tips
  • Calcium is very important to the bone development of children. Addition of skimmed milk helps increase the content of calcium. Grated low-fat cheese can also be added on the mashed potato balls to add flavour and increase the calcium content.
  • Most children like sweet corn, a cup of sweet corn kernels is a very attractive party food for them.
Fish and Egg Roll
Serves Serves about 10-12 persons
Ingredients
Eggs2 whole
Minced dace fillet160 grams
Celery1 stalk
Seasoning
Salt½ teaspoon
Sesame oil1 teaspoon
Method
  • Beat the eggs. Add salt and sesame oil. Mix well and set aside.
  • Heat the non-stick pan. Add a little oil and half of the egg into the pan. Fried the egg into a thin pancake form.
  • Place the thin egg pancake on a plate. Put minced dace fillet on the egg pancake (both in the same size).
  • Cut celery into sticks. Place them on the side of the fish and egg pancake and make a roll. Steam it.
  • Slice the cooked fish and egg roll and serve.
Nutrition Tips
  • There is usually less fat in fish than meat. With celery, we have more dietary fibre in the egg roll. A non-stick pan helps reduce the use of oil.
  • If children do not like celery, cucumber or carrot can be used as alternatives.
Carrot Pancakes with Onion and Sweet Potatoes
Serves Serves about 3-6 persons
Ingredients
Carrots, grated2 medium
Onion, finely chopped1 small
Sweet potatoes, grated2 medium
Eggs2 whole
Seasoning
Lemon, small-sized, juiced ½ piece
Corn flour3 tablespoons
Black pepperSmall amount
Olive oilSmall amount
Method
  • Add carrots, onion, sweet potatoes,lemon juice, corn flour and eggs into large bowl and mix well.
  • Season with black pepper.
  • Warm small amount of olive oil in pan. Pour a large tablespoon of carrot mixture into middle of the pan and make a thin pancake in your preferred size. Fit in as many pancakes as possible without overlapping ingredients.
  • Cook for about 2 minutes on each side until pancake turns slightly brown and serve.
Nutrition Tips
  • Onions, carrots and lemon juices are all rich in antioxidants which help strengthen our immune system and improve heart health.
  • The monounsaturated fatty acid in olive oil is associated with better control of our blood cholesterol level. However, over-consumption is not recommended as its energy is as high as other types of oils.

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