A new school year is almost upon us, which means the routine of planning healthy snacks and lunches is likely at the forefront of the minds of many parents! Beginning with our youngest students in our early childhood classrooms, an emphasis on wholesome and nutritious snacks and meals is a part of our culture. In kindergarten, each day we share a family-style meal with the children helping to prepare the food, set the table, and wash up afterwards. We practice gratitude, intention of preparation, and come to understand the source of our food. Nutritious real food that contributes to our children’s well-being and development is essential.

Once the mid-morning snack transitions to being packed from home rather than prepared at school, we know it can feel like a chore to come up with a variety of nourishing snacks. So, we thought we would share some tasty yet wholesome snack ideas with the help of Carla Abate, a DWS parent and community member as well as a certified master nutrition therapist. Below are some simple whole food ideas:

·        Hard-boiled eggs

·        Apple slices with nut butter (or sunbutter as nut-free alternative)

·        Veggie slices (red pepper, carrot, cucumber or celery) and whole grain crackers with hummus

·        Nuts/seeds and dried fruit

·        Dried fruit chips or veggie chips

·        Cottage cheese with diced apples and sprinkled cinnamon and nutmeg

·        Whole-milk plain yogurt topped with granola and fruit

·        Oatmeal topped with granola and fruit

The shared snacks in our kindergartens are an integral part of our daily and weekly rhythms. It is another element that brings consistency and predictability to the children, helping to foster a sense of comfort and security in their world around them. The children often know the days of the week by the snack, asking “is it soup day?!” instead of asking “is it Wednesday?!” Similarly, to help children and parents alike, an established snack rotation from home could eliminate the early morning scramble of what to pack, knowing that “Oatmeal Monday” is ahead!

And just for fun, Carla has shared a bonus recipe below, which would definitely make a favorite snack item!

Homemade Banana Almond Butter Granola Bars:

  • 2 ripe bananas
  • ½ cup creamy or crunchy almond butter (or sunbutter as a nut-free alternative)
  • 1 ¼ cups organic whole rolled oats (steel cut work too)
  • ¼  cup mini chocolate chips
  • ¼ cup coconut flakes-optional
  • ½ tsp cinnamon
  • ½ tsp vanilla extract


  • Preheat oven to 350 degrees F
  • Mash the banana in a bowl and add all of the other ingredients except the chocolate chips. Mix well. Fold in the chocolate chips and coconut flakes. Press into silicone granola bar mold or press onto parchment in loaf pan. Bake for 25 minutes. Cool and cut if using loaf pan.

About Carla Abate

Carla Abate is a family wellness educator and advocate for the importance of nutrition during the perinatal stages. She is a certified master nutrition therapist (MNT) and postpartum doula. Her experience with pregnancy and entry into motherhood helped inspire what she does today. With motherhood came self-growth, inspiration, and courage. It also brought great challenge forcing her to dive deep into her own wellness journey. Today, it’s Carla‘s mission to help other mothers (and their families) flourish throughout pregnancy and well beyond.

Find out more at rebelrootsnutrition.com or on instagram @rebelrootsnutrition or contact Carla directly at carla@rebelrootsnutrition.com