The Easiest Afternoon Tea Snack for Families
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Putting together a healthy grazing platter
I don’t know about you, but my kids come home from school every afternoon searching through the fridge and pantry like little scavengers! It 100% makes sense that they would be starving after a day of learning - and if your kids are anything like mine, ‘lunchtime’ is for playing. No time for a satiating meal! It’s a quick bite of a sandwich or some crackers and then off to the field.
But I’m ok with that.
I believe that as long as they have a great, high-protein breakfast, a healthy afternoon tea snack and a nutrient-dense home cooked dinner, then we can bend the rules a little about what gets eaten throughout the day.
Preparing a healthy afternoon tea doesn’t need to be complicated. My all time favourite afternoon tea for my family is the good old grazing platter. Let me talk about why.
Who are grazing platters suitable for?
Grazing platters are great for any age including toddlers, primary school ages kids and hungry growing teens. And we can’t forget about mums and dads. We need an afternoon snack too (something a bit more substantial than another latte) From the moment the kids are home from school, there are at least another 5 hours to get through - taking kids to after school activities, helping with homework, preparing dinner, bathing little ones, finishing off household chores, the list goes on. They also work well if you have a tradie hubby who is home at 4 pm each day. Preparing a snack will save them from passing the KFC drive-through on the way home from work! A grazing platter is a great way to offer everyone a variety of food as they get through homework, before running off to soccer training or just winding down for the day.
What should a healthy grazing platter include?
Nutrition is an essential component of a healthy life and it's important to understand the role of proteins, carbohydrates, and fats in the diet.
Protein
Proteins are often referred to as the building blocks of life, as they are crucial for the growth and repair of tissues in the body. For kids, proteins are necessary for the proper development of muscles, organs, and the immune system. For adults, proteins are essential for hormone regulation and maintaining muscle mass (which starts to decline from age 30).
Some great protein-rich foods to include on your afternoon tea grazing plate include a selection of nuts, protein bliss balls, hummus dip, cheese cubes and rolled-up meats. Check out my recipe for turkey patties
Carbohydrates
Carbohydrates are the body's main source of energy, needed to get us through the rest of the day. They are broken down into glucose, which is used by the body for fuel. Kids need carbohydrates to support their daily activities, such as playing, learning, and growing. Adults also need carbohydrates to support energy production, and to power through their busy day. Healthy carbohydrate options for afternoon tea include fruit, especially apples, bananas and berries, veggie sticks such as carrots, cucumber and celery plus other grains like air-popped popcorn, corn chips, bread sticks, pretzels and rice crackers.
Healthy fats
Fats are another important component of a healthy diet, as they provide essential fatty acids needed for brain development and function, hormone production, and absorption of fat-soluble vitamins such as vitamins A, D and K2. Fats also provide a concentrated source of energy for kids, especially those who are highly active. It's important to include healthy fats on your grazing board. Include nuts, seeds, and fat bombs made with coconut oil and guacamole to get those healthy fats in!
When to prepare it
The great thing about grazing boards is they can be prepared in advance. I am lucky to only live down the road from my kids school. So I will throw together a platter before I leave for pickup and keep it on the kitchen bench ready for when we all walk in. You could also put together a plate in the morning and then leave it in the fridge. Or you could get the kids involved with making the afternoon tea when they get home from school. Kids love to choose what to add to the platter and it’s a great conversation starter on making the right food choices.
Where to serve your family afternoon snack
Grazing platters are very versatile and can be a great grab-and-go option. Look for sectioned trays with lids that you could use if you want to take your platter with you to after school activities. Most days when we are home, I will place on the kitchen table where my kids usually do their homework so they can nibble at the same time. I also love to encourage them to be outdoors, so sometimes we take afternoon tea outside too.
Why create a grazing platter for afternoon tea?
There are many reasons that busy mums like myself find grazing platters a great afternoon tea option.
A grazing platter is quick to put together. No cooking is required and it is even easier if you meal prep at the beginning of the week
Reduces waste - this is a great way to use up those items found in the fridge or pantry.
Caters to fussy eaters or those with food intolerances. When providing a selection of 5-8 foods on a platter, there has to be at least 1 or 2 things that each person would like/can eat. It saves the frustration of preparing a snack, only to find out that one kid doesn’t like what you have prepared, then having to make something else.
How to create a balanced after-school snack
Take a look inside your fridge, freezer and pantry. What do you have that needs to be used up? Start by adding these things first and then look for gaps. Is there any protein on the platter? If not, add something in. Need some carbs? Add in some crackers. The more you do this, the easier it becomes to find variety and get creative.
I like to stick to the following categories:
1-2 pieces of fruit
1-2 types of veggie sticks such as carrots and cucumbers
1 type of nut
Green olives
1-2 types of grains such as popcorn, pretzels or rice crackers
A dip such as hommus
1 meat of some sort, leftover chicken pieces, meatballs or some fresh ham or turkey
Don’t forget about healthy drink options. This is a good time to check in and see how well you have rehydrated that day. Many kids (and adults) forget to drink water throughout the day and may not be getting enough. Other drink options could be freshly squeezed orange juice as a treat or a warm cup of chicken broth to get extra nutrients in!
Grazing platters are the perfect afternoon snack - quick, easy, and customizable for all. They ensure a balanced diet with proteins, carbs, and fats. Give them a try and see how they can simplify your snack time routine!
Do you think the foods you consume do more harm than good? Download my free clean eating guide
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