• Sticks of carrots, celery, cucumber, green or bell peppers
• Ants on a log*
• Banana ice cream*
• Whole grain crackers with nut butters (Tahini, almond, sesame, etc)
• Smoothies with blended fruit
• Yogurt and fruit
• Whole wheat pretzels
• Sprouted bread and apple slices
• Almonds and raisins
• Popcorn
• Popsicles made with fresh juice

Healthy substitutions

Instead of……	Try……….
Cupcakes	Sprouted bread or make your own cupcakes using whole grain flour and honey or molasses as sweetener
Ice cream	Fruit smoothies (add blueberries, bananas, oranges, and/or apples with soy or rice milk)
Soda pop	Fresh fruit diluted with ½ mineral water; herb tea (rose hips, lemon grass, cranberry apple or hibiscus)
Kool aid	Chilled herbal tea (rose hips, lemon grass, cranberry apple or hibiscus)
Jello	Mix 1 tbsp agar with 3 ½ cups fruit juice and simmer for 15 minutes. Pour into mold with fresh fruit berries and refrigerate
BBQ potato chips	BBQ rice crackers
Popsicles	Frozen juice in a Popsicle (ie blend a banana, rice or soy milk and carob and freeze)
Candy	Dried fruit and nuts; health candy*
Cookies	Convert your favorite recipe
Cakes/Pies*	Cut a watermelon into the shape of cake layers. Use sliced bananas for filling between the layers and toothpick various fruits and berries on. Great for summer birthday parties!!

Healthy Recipe Substitutions – to make your favorite recipes healthier and allergy free:

Instead of……	Try……….
Sugar	½ cup honey (or less) for 1 cup sugar. Decrease oil by ½ when using honey
Shortening	Use ½ oil and ½ butter
White flour	Use same amount of whole wheat flour
Wheat flour	Use 7/8 cup brown rice flour for 1 cup wheat flour

Nutritious Snacks for Children

Ice cream:
Peel a number of very ripe bananas. Cut into one-inch pieces and freeze in a closed plastic bag until very hard. Just before serving, run through juicer or blender with a small amount liquid (water or juice). Serve immediately. Add carob powder or berries to blender for different flavours or top with fruit and nuts

Pie crust:
2 cups whole wheat flour (or 1 ¾ cups brown rice flour)
1 tsp salt
¾ cup oil and butter ( ½ and ½ of each)
Blend flour and salt. With pastry fork, cut in oil and butter. Sprinkle with 5 to 6 tbsp cold water, mixing between each tbsp. Roll out into crust. Makes top and bottom crust.

Apple pie:
Slice enough apples to mound in bottom pie crust. Sprinkle with 2 tbsp whole wheat flour and 1 tbsp cinnamon, mixing gently. Squeeze juice of 1 lemon on top. Drizzle with honey so apples are about ½ covered. Cover with top crust and bake at 425° for 40-50 minutes.

Fresh Strawberry Pie

Filling: 2 pints strawberries, 1-1 ½ cup apple juice, 2 tbsp arrowroot powder, 1/8

cup honey
Bake bottom pie crust at 425° for 15 minutes or until golden brown. Wash berries. Heat 1 ¼ cups juice in a saucepan. Mix arrowroot with reserved juice and add to boiling juice. Cook over medium heat until thick and clear. Remove from heat and stir in honey and 1 cup sliced strawberries. Cover and let “set” at room temperature until cool. Fill pie crust (cooled) with remaining berries and pour sauce over them. Return to freezer for a few minutes.

Ants on a Log…. (a sure hit!)
Spread almond or peanut butter into celery sticks. Dot with raisins (the ants)

Candy (for special occasions)
1 cup natural almond butter or peanut butter
½ cup carob powder
½ cup mashed banana
2 tsp vanilla
mix together, shape into balls and roll in cinnamon. If desired, press a walnut half on top. Store in the refrigerator. Variation: mix peanut or almond butter and granola and refrigerate.