Recipe: Build Your Own Snack

Need a quick magnesium-rich snack for your kids? (Or, let’s be honest, for yourself too?) 

This snack is customizable (easy to change up for allergies, gluten or dairy sensitivity, etc.) and fun to eat! Nut and seed butters are high in magnesium and also provide healthy fat and protein so the fruit and toppings don’t cause a spike and crash in blood sugar. And... fall apple and pear season is about to be in full swing in WNY! Below are ingredients you can combine in sweet or savory ways to build your snack.

(Foods marked with * are known to be high in magnesium.)

Choose (and slice) the base to hold your spread and toppings: 

• apple 
• pear
• banana*
• hard-boiled egg
• bell pepper
• whole wheat/grain bread or toast* 
• whole wheat/grain/nut/seed crackers*
• tortilla chips

Choose a spread:

• sun(flower) butter*
• peanut butter*
• almond butter*
• cashew butter*
• hummus*
• cottage cheese or other cheese
• guacamole*
• salsa
• black bean dip

Choose a topping (or two!) and sprinkle on top:

• chocolate chips (the darker the chocolate, the better!)*
• pumpkin seeds*
• sunflower seeds*
• raisins*
• dried cranberries
• shredded coconut
• drizzled honey
• cinnamon
• pickles
• shredded cheese

The options are endless! A pear, sunbutter, chocolate chips, and coconut. Or whole grain bread, hard boiled egg, cheese, and pickles, The ingredients can be layered, or the spreads and toppings can simply be used as a dip. Sometimes we even make entire meals from the choices above - kids can pick their favorites to combine, and having a couple of more “grown up” items on the table can even encourage them to try something new!

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