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Keto and Primal Snacks for Busy Mother Life

Before I had kids, I thought I was that mother who cooks and bakes endlessly with her kids. After all, I like to be in the kitchen. Why shouldn’t I want my cute little ones by my side when I am lovingly preparing meals for the family?

Ah, to be so young and idealistic again. Every year we get busier and more pressed for time, and – in my experience – cooking with your kids takes three to eleven times longer. Gone are my ideas of being Betty-Crocker-meets-Mary-Poppins in the kitchen. I now have new priorities:

  • I have to be time efficient.
  • I want to feed myself and my children with nutritious foods.
  • I refuse to prepare separate meals or snacks for children and adults.
  • My children should find their way around the kitchen, which means giving them age-appropriate tasks.

We manage dinner together most days, but the rest of the day is a whirlwind. Snacking is a controversial topic in the ancestral community. Sincere praise if your family can keep their meal times with perhaps a planned snack interlude. Realistically, however, there is a snack here. Instead of fighting against it, I try to have quick and healthy options ticking my four boxes above.

These are some of my top tips. Add yours in the comment section.

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Dips & Spreads

Vegetables with ranch dressing. Use raw vegetables like celery, carrots, peas, broccoli, cauliflower, and mini peppers or roasted asparagus or leftover Brussels sprouts. For a thicker dip, mix the ranch with sour cream to get the consistency you want.

Frozen chicken skewers (I get mine at Costco) dipped in barbecue sauce or a quick peanut sauce. This one uses tahini, or you can use almond butter instead.

Guacamole with raw vegetables or rinds. Try this recipe for bacon guacamole with cheddar chips to enhance the experience.

Apples, pears or celery with nut butter.

Hummus with vegetables. Classic hummus is easy to make or buy pre-made when you eat chickpeas. But you can also make delicious legume-free versions like this toasted cauliflower macadamia nut hummus.

How children can help:

  • Wash and cut raw vegetables and fruits under supervision and depending on their age.
  • Pour dipping sauces into casserole dishes.
  • Mash avocados for guacamole.
  • Run the food processor for hummus.
  • Arrange the food on plates.

Stuff You Can Eat With Toothpicks

Diced melon wrapped in ham.

Caprese skewers: cherry tomato + pearl mozzarella + basil leaf. Optional Italian or balsamic dressing for dipping.

Meatballs, like these kid-approved teriyaki meatballs.

Steak “salad” bites. Leftover diced steak with a few leaves of baby spinach and cheddar or blue cheese. Dip in BBQ sauce or dressing of your choice. For the adults, add in Quick Pickled Onions.

How children can help:

  • Cubed melon or steak.
  • Wrap the ham around the melon.
  • Help cook meatballs. The steps are easy enough even for young children with supervision.
  • Assemble the skewers.
  • Pour dipping sauces into casserole dishes.

Flat sausage products

Sausage platters are just meat, crackers, cheese, products – things you eat every day, but it’s presentation that counts. There’s a reason the sausage platters were trending on social media this year. Artfully stacking a few groceries on a platter or cutting board feels chic and plentiful. The nice thing about sausage platters is that you can take them out and everyone can help themselves with the parts they like. It’s a great way to introduce new foods without pressure.

All you need is any combination of the following:

  • Crunchy stuff: grain-free crackers, cheese chips, rinds.
  • Cheese: any type, sliced ​​or diced.
  • Meat: sausages, smoked salmon, sliced ​​steak or chicken.
  • Nuts.
  • Vegetables: raw, pickled or roasted.
  • Fruits: olives, berries, melon cubes, grapes, apples, pears, persimmons, figs, dried fruits.
  • Dips: guacamole, chutney, etc.

How children can help:

  • Slice / cut cheese.
  • Wash and cut vegetables and fruits.
  • Spoon dips into casserole dishes.
  • Arrange the food on the plate.

NOTE: You can customize this idea in bento boxes as well. Let your children help you fill trays with the same ingredients. Put them in the fridge for snacks or mini-meals on the go all week.

Greek yogurt parfaits & smoothie bowls

These are stuffing options that older children can prepare themselves – actually a small meal rather than a snack. All you need is Greek yogurt, protein, or collagen powder when making smoothies and toppings. Some of our favorites are:

  • Grain-free muesli
  • Hemp or chia seeds
  • Cocoa nibs
  • Desiccated coconut
  • Fresh or frozen berries
  • Pomegranate seeds

How children can help:

  • Help make homemade granola.
  • Put the ingredients in the blender and press the buttons.
  • Add toppings.

Prep options

With a little work at the beginning of the week, you can fill your fridge with feel-good snacks that your kids can help themselves with.

  • Egg muffins, customized with the ingredients that each family member prefers.
  • Hard boiled eggs.
  • Chia pudding.
  • Original muffins, either sweet like these Keto Blueberry Muffins or savory like these Bacon & Cheddar Keto Muffins.
  • Paleo pancakes or waffles can be frozen and then heated in a toaster or microwave. Add protein powder to the batter for extra protein.

How children can help:

  • Chop vegetables for egg muffins.
  • Put the chia pudding together, stir and put the lids on glasses.
  • Stir the muffin and pancake batter.
  • Crack eggs.

Ready in less than a minute

  • Sliced ​​meat wrapped around string cheese
  • Can of sardines, optionally pureed with avocado. Maybe a heavy sell for older kids, but you’d be surprised how younger kids will devour them.
  • Jerky, pemmican.
  • Original cuisine keto bars.
  • Handful of nuts + dark chocolate.
  • Half an avocado with tajín or any bagel seasoning.
  • Pickles.

About the author

Lindsay Taylor, PhD

Lindsay Taylor, Ph.D., is Senior Writer and Community Manager at Primal Nutrition, a certified Primal Health Coach and co-author of three keto cookbooks.

Lindsay is the author of Marks Daily Apple and the leader of the thriving Keto Reset and Primal Endurance community. Its job is to help people learn the what, why, and how of a health-focused life. Before joining the Primal team, she earned her Masters and Ph.D. in Social and Personality Psychology from the University of California at Berkeley, where she also worked as a researcher and educator.

Lindsay lives in Northern California with her husband and two sport-obsessed sons. In her free time, she enjoys ultra running, triathlon, camping and game nights. Follow @theusefuldish on Instagram as Lindsay tries to balance work, family and cardio exercise while maintaining a healthy balance and, most importantly, enjoying life. More information is available at lindsaytaylor.co.

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