Nut and Dried Fruit-Based Snacks That Are Both Delicious and Nutritious

Iranian cuisine is rich in nuts and dried fruits, which are not only delicious but also packed with nutrients, making them perfect for healthy snacks for kids. These snacks provide a great source of protein, healthy fats, fiber, and vitamins, all essential for growing children. Incorporating nuts and dried fruits into snacks ensures that kids enjoy something both tasty and nutritious, while also keeping them energized throughout the day.

Here are some creative and healthy Iranian-inspired snack ideas for kids that use nuts and dried fruits as the star ingredients.

1. Ajil (Mixed Nuts and Dried Fruits)

Ajil is a traditional Iranian snack that consists of a mix of nuts and dried fruits. It’s a great option for a quick, nutritious snack that can be customized based on your child’s preferences.

Ingredients:

• Pistachios
• Almonds
• Walnuts
• Dried apricots
• Raisins
• Dried figs
• Dried mulberries

Why It’s Great for Kids:

• Nutrient-Dense: Packed with healthy fats, protein, and fiber, this mix provides a steady source of energy and helps kids stay full between meals.
• Portable: Ajil is easy to pack in a lunchbox or take on the go for a healthy snack at school or during activities.
• Customizable: You can mix and match your child’s favorite nuts and dried fruits for a snack they’ll love.

How to Serve:

• Serve Ajil in small snack-sized portions or reusable containers for easy snacking on the go.
• Create themed mixes, such as a “colorful mix” with green pistachios, orange-dried apricots, and dark raisins, to make the snack visually appealing for kids.

Ajil-e Moshkel Gosha (Problem-Solving Trail Mix)

2. Stuffed Dates with Nut Butter

Dates are naturally sweet and loaded with fiber and essential minerals like potassium. Paired with nut butter, they become an energy-packed snack that’s both filling and nutritious.

Ingredients:

• Mazafati or Medjool dates, pitted
• Almond butter or pistachio butter
• Optional: Shredded coconut or chopped nuts for garnish

Why It’s Great for Kids:

• Sweet but Healthy: Dates provide natural sweetness, eliminating the need for added sugars.
• Protein Boost: The nut butter adds healthy fats and protein, making it a satisfying snack that helps with muscle development and keeps hunger at bay.

How to Serve:

• Simply slit the dates lengthwise, remove the pits, and fill them with almond butter or pistachio butter.
• For added texture and nutrition, sprinkle with shredded coconut or roll them in crushed nuts for a crunchy topping.

Saffron Pistachio and Date Bites

3. Energy Balls with Nuts and Dried Fruits

Energy balls are a no-bake snack that combines nuts, dried fruits, and other wholesome ingredients into bite-sized treats. These are perfect for kids as a midday snack or even a sweet, healthy treat after dinner.

Ingredients:

• 1 cup pitted dates
• ½ cup almonds or pistachios
• ¼ cup dried apricots or raisins
• 2 tablespoons unsweetened cocoa powder
• 2 tablespoons shredded coconut (optional)
• 1 tablespoon honey or maple syrup (optional)

Why It’s Great for Kids:

• Bite-Sized: Perfect for little hands, energy balls are a fun, kid-friendly snack.
• Quick Energy: The combination of dried fruits and nuts provides a quick energy boost, making these ideal for active kids.
• Customizable: You can switch up the nuts and dried fruits to cater to your child’s taste preferences.

How to Serve:

• Blend all ingredients in a food processor until well combined.
• Roll the mixture into small balls and refrigerate for about 30 minutes to firm up.
• Store them in an airtight container for up to a week and pack a couple in lunchboxes for an easy, on-the-go snack.

Date Smoothie

4. Persian-Inspired Trail Mix Bars

These homemade trail mix bars are packed with nuts and dried fruits, making them a perfect healthy alternative to store-bought snack bars. They are great for lunchboxes or after-school snacks.

Ingredients:

• 1 cup pistachios, roughly chopped
• 1 cup almonds, roughly chopped
• ½ cup dried apricots, chopped
• ½ cup raisins or dried figs
• 1 tablespoon sesame seeds
• 1 tablespoon chia seeds
• ¼ cup honey or date syrup
• 2 tablespoons almond butter

Why It’s Great for Kids:

• High in Protein and Fiber: The nuts and seeds offer essential protein and fiber to keep kids full and satisfied.
• Naturally Sweetened: Sweetened with honey or date syrup, these bars offer a healthier alternative to sugary snacks.
• Portable: These bars are easy to pack and great for kids on the go.

How to Serve:

• Mix the nuts, dried fruits, and seeds in a bowl.
• In a small saucepan, heat the honey and almond butter until smooth. Pour the mixture over the nuts and dried fruits and mix well.
• Press the mixture into a lined baking dish and refrigerate for 1 hour. Once set, cut into bars and store in an airtight container.

Snack with dried fruit and nuts

5. Yogurt Parfait with Dried Figs and Nuts

A yogurt parfait is a delicious and healthy snack that kids will love. By adding dried figs and nuts like pistachios or almonds, you create a fun and nutritious treat that’s also a great source of protein and calcium.

Ingredients:

• 1 cup plain or Greek yogurt
• 2-3 dried figs, chopped
• 2 tablespoons pistachios or almonds, chopped
• 1 tablespoon honey or maple syrup
• Optional: Fresh fruits like berries or bananas

Why It’s Great for Kids:

• Calcium and Protein: Yogurt provides calcium and protein, essential for growing bones and muscles.
• Rich in Fiber: Dried figs add natural sweetness and fiber, promoting good digestion.
• Crunchy Texture: Adding nuts gives the parfait a fun crunch that kids will enjoy.

How to Serve:

• Layer the yogurt in a small bowl or jar with chopped dried figs, pistachios, and a drizzle of honey.
• Add fresh fruits like berries or sliced bananas to make it even more flavorful and nutritious.

Yogurt with Dried Figs, Walnuts, and Honey

6. Dried Fruit and Nut Bites

These dried fruit and nut bites are small, flavorful snacks made by blending nuts and dried fruits into small, chewy balls. They are great for when kids need a quick energy boost during the day.

Ingredients:

• ½ cup almonds
• ½ cup dried apricots
• ½ cup dried mulberries or raisins
• 1 tablespoon cocoa powder (optional)
• 1 tablespoon honey

Why It’s Great for Kids:

• Natural Energy: These bites provide a great mix of protein, healthy fats, and natural sugars, making them perfect for active kids.
• No Added Sugar: Sweetened naturally with dried fruits and honey, these bites are a much healthier option than store-bought snacks.
• Small and Portable: These are easy to pack and perfect for a quick, mess-free snack.

How to Serve:

• Blend all ingredients in a food processor until well combined and sticky.
• Roll the mixture into small bite-sized balls and refrigerate until firm.
• Serve these nutrient-packed bites as a quick snack or a healthy treat.

Dried Fruit and Nut Energy Balls

7. Persian Almond Cookies (Nan-e Badami) with Dried Fruits

These almond cookies are a healthy twist on traditional Persian sweets, incorporating both almonds and dried fruits like apricots or raisins. They are gluten-free and naturally sweetened.

Ingredients:

• 1 cup almond flour
• 1 egg
• ¼ cup honey or maple syrup
• ½ teaspoon vanilla extract
• ¼ cup dried apricots or raisins, chopped

Why It’s Great for Kids:

• Protein-Rich: Made with almond flour, these cookies are rich in protein and healthy fats.
• Naturally Sweetened: Sweetened with honey and dried fruits, they are healthier than typical sugary cookies.
• Gluten-Free: Perfect for kids with gluten sensitivities.

How to Serve:

• Mix all the ingredients to form a dough.
• Shape the dough into small cookies and bake at 350°F (175°C) for 10-12 minutes or until lightly golden.
• Let the cookies cool before serving, and store the leftovers in an airtight container.

Persian Almond Cookies

Conclusion

These Iranian-inspired snacks using nuts and dried fruits are not only delicious but also packed with nutrients that are essential for growing children. From Ajil to stuffed dates and energy balls, these snacks are easy to prepare, portable, and customizable to suit your child’s preferences. By incorporating these healthy snacks into your child’s diet, you can ensure they’re getting a variety of vitamins, minerals, and healthy fats that support their growth, development, and energy levels.