NUTS FOR KIDS: 8 EXCITING WAYS TO INCLUDE CASHEW NUTS AND ALMONDS IN YOUR CHILD’S DIET 

Published On 30/01/2025

What if you could turn healthy snacks into something your children love? In a world filled with tempting yet unhealthy snacks, finding ways to keep your children eating healthy can feel like a daily challenge. Nuts, like cashews and almonds, are a simple yet powerful solution. These nutrient-packed superfoods not only support growth but also provide energy and brain-boosting benefits. So, how can you make nuts a part of your child’s diet in a way they’ll love? By adding nuts into your child’s diet in creative ways, you can ensure they enjoy wholesome meals that are as delicious as they are nutritious.

Here are five fun and easy recipes that make nuts for kids both tasty and enjoyable!

1. Cashew Butter Sandwiches

Use cashew butter to transform a classic sandwich into a nutritious and flavorful treat. This twist offers your child a rich source of protein and healthy fats, along with a smooth, creamy texture that enhances the overall experience. With the subtle nutty flavor and satisfying crunch, it’s a delightful way to introduce the goodness of nuts into their diet.

Ingredients:

• 2 slices of whole-grain bread
• 2 tbsp cashew butter
• 1/2 banana, sliced

Steps:

• Spread cashew butter on one slice of bread.
• Place banana slices over the nut butter.
• Cover with the second slice, cut into halves, and serve.

This quick and tasty snack is ideal for school lunches or after-school refuelling.

2. Badam Doodh

A popular Indian beverage that combines the natural richness of almonds with the creaminess of milk, creating a nourishing and comforting drink. It has multiple health benefits and is the ideal way to include nuts in your child's diet.

Ingredients:

• ½ cup almonds (soaked overnight and peeled)
• 2 cups milk
• 1-2 tbsp sugar (adjust to taste)
• ½ tsp cardamom powder
• A pinch of saffron strands (optional)
• 1 tsp chopped almonds for garnish

Steps:

• Blend the almonds with a little milk to form a smooth paste.
• Heat the remaining milk in a saucepan.
• Add the almond paste, sugar, cardamom powder, and saffron, stirring well.
• Cook on low heat until it thickens slightly.
• Garnish with chopped almonds and serve warm.

Badam doodh is a delightful way to provide essential nutrients and healthy fats, making it a excellent treat for kids.

3. Trail Mix

Creating a custom trail mix is a great way to make nuts for kids exciting. This easy-to-prepare snack is packed with nutrients such as protein, healthy fats, and vitamins lets your little ones get involved by choosing their favourite mix-ins.

Ingredients:

• 1/2 cup cashews
• 1/2 cup almonds
• 1/4 cup pistachios
• 1/4 cup dried fruits (e.g., raisins, cranberries)
• 1/4 cup dark chocolate chips

Steps:

• Combine all ingredients in a large bowl.
• Let your child help mix and prepare their snack.
• Store in an airtight container for an easy, on-the-go option.

Trail mixes are a fun way to include nuts in your child’s diet while keeping them energised throughout the day.

4. Nutty Smoothie

Smoothies are a favourite with kids, and adding nuts enhances their flavour and nutrition. Perfect for breakfast or a delicious after-school treat.

Ingredients:

• 1 cup plant-based milk
• 1 cup fresh fruits (like mangoes, berries, or bananas)
• 1 tbsp-soaked cashews or almonds

Steps:

• Blend the milk, fruits, and soaked nuts until smooth.
• Serve with a colourful straw to make it fun.

This creamy, nutrient-dense drink is an easy way to sneak nuts into your child’s diet.

5. Oatmeal-Nut Cookies

Baking with your kids is a fun way to bond while introducing healthy habits. These oatmeal-nut cookies combine the crunch of cashews with the natural sweetness of raisins, making them a delicious way to incorporate nuts for kids.

Ingredients:

• 1/4 cup granulated sugar
• 1/4 cup dark brown sugar
• 1/4 cup cashew butter
• 1/2 tsp vanilla extract
• 1 mashed banana
• 1 cup oats
• 1/2 cup flour
• Pinch of salt
• 1/4 cup chopped cashews
• 1/4 cup raisins

Steps:

• Preheat the oven to 180°C (350°F).
• In a bowl, mix the sugars, cashew butter, vanilla extract, and mashed banana.
• Add oats, flour, and salt, then fold in cashews and raisins.
• Shape into small cookies and bake for 12 minutes or until golden.

These cookies are a fantastic addition to school snack boxes or after-dinner treats.

6. Kaju Badam Halwa

This rich, creamy dessert blends the natural properties of nuts for kids with the warm flavours of saffron and cardamom. A treat packed with energy and nutrients, it's loved for all ages!

Ingredients:

• ½ cup cashews (soaked for 30 minutes)
• ½ cup almonds (soaked and peeled)
• 2 cups milk
• ½ cup sugar
• 3 tbsp ghee
• ¼ tsp saffron strands (optional)
• ¼ tsp cardamom powder
• 3 tbsp suji/rawa (semolina)

Steps:

• Blend the soaked cashews and almonds with a little milk to form a smooth paste.
• Heat 1 tbsp ghee in a pan, roast the suji until golden, and set aside.
• In the same pan, heat the remaining ghee and sauté the nut paste for 5–7 minutes until aromatic.
• Add roasted suji and remaining milk, stirring to avoid lumps, and cook until thickened.
• Stir in sugar, saffron, and cardamom powder. Cook until the halwa leaves the sides of the pan.
• Garnish with slivered almonds and serve warm.

7. Homemade Nutty Energy Bars

Busy days call for snacks that are both convenient and nourishing. These homemade energy bars ensure your child enjoys the benefits of nuts in their diet, without added preservatives.

Ingredients:

• 1/2 cup cashews
• 1/2 cup almonds
• 1/4 cup pistachios
• 2 tbsp pumpkin seeds
• 2 tbsp sunflower seeds
• 1/4 cup jaggery or maple syrup
• 1 pinch salt

Steps:

• Toast the nuts and seeds until lightly golden.
• Melt jaggery or maple syrup in a pan with a pinch of salt.
• Combine the toasted nuts and syrup mixture, then press into a lined pan.
• Allow it to cool and slice into bars.

These bars provide a healthy energy boost for kids on the go.

8. Nut Bread

Prepare your loaf of bread at home and make your food healthier with this simple recipe. Nut bread is a great way to include nuts for kids, offering much need nutrients in every slice.

Ingredients:

• ¼ cup cream
• ¼ cup cashew butter
• ½ cup sugar
• 1 tsp vanilla extract
• ¼ cup mashed banana
• 1½ cups flour
• 1 tsp baking soda
• ½ cup milk
• ¼ cup chopped nuts (cashews, almonds, or your kid’s favourite)

Steps:

• Add cream, cashew butter, and sugar to a bowl and stir them well.
• Mix in vanilla and ¼ cup of mashed banana.
• In a separate bowl, combine flour and baking soda.
• Gradually add the bananas and milk to the mixture, stirring well.
• Fold in your desired chopped nuts to the dough.
• Pour the mixture into a pan and bake for 45-60 minutes.

Enjoy your homemade nutty bread, which is both wholesome and delicious!

Including nuts in your child’s diet through simple recipes like this not only promotes better health but also makes mealtime a joyful experience. For premium-quality cashews, almonds, pistachios, and more, visit Zantye’s online store. Start experimenting with these ideas today, and turn snack time into a fun-filled adventure!