Guilt Free Snacks book
for kids by Nutrameg

“We need a turning point in society – we should all work towards enabling and empowering children to make healthy and tasty foods.”

Children Hospital and Nutrameg

Our goal is to help at least 1 billion people in our lifetime. We develop unique and patented fitness and healthy nutrition planning technologies. Overweight or obesity is the major cause of death worldwide. In cooperation with the Children’s Hospital, we have published this healthy snack book, held a snack-making master class for children and their parents and provided support for the hospital’s catering service.

Crispy apple chips with cinnamon by Nutrameg Bo is an extra source of vitamins and minerals. A delightful and very simple snack that you can make at home.

Guilt Free Snacks book by Nutrameg, Chickpeas are a perfect source of protein and fibre. This excellent snack, a bonus in your lunch box, will satiate you after any physical activity. Pay attention to preservatives used in canned chickpeas. If they are already salted, do not add salt or seasoning that contains salt.

berry mini-muffins from Guilt Free Snack book by Nutrameg. Cinnamon, like other spices such as vanilla, enriches the taste of food and can help reduce daily intake of added sugar. Add it to other sweet dishes as well.

special berry sorbet from guilt free snacks book by Nutrameg

crispy florets from guilt free snacks book by nutrameg, Cauliflower is rich in vitamins C and K, and it contains minerals like calcium, potassium, magnesium. Sufficient and regular intake of vitamin K and these minerals is crucial for bone and cardiovascular health in active living

quick strawberry pie from guilt free snacks book by nutrameg. The pie will energise you for a long while, therefore you can have it for breakfast or about an hour before training. This pie can be a great substitute for store‐bought cakes and desserts, since it has creamy and sweet taste while containing much more wholesome nutrients. The whole grain tortilla is an excellent product that
can be used for salty snacks as well, for example, rolls filled with canned chickpeas or chicken breast, vegetables of your choice and cheese. Comparing to white flour products, whole grain products are richer
in fibre and can satiate for a longer time, reducing the urge to snack.

spicy muffin from guilt free snacks book by nutrameg. umpkins are rich in soluble fibre, which is good for your digestive tract, as well as in vitamins (A, C, E) and antioxidants. Remainder of the pumpkin puree can be used to make pancakes by adding an egg, some whole grain flour and spices at your choice. Serve with plain yoghurt and green herbs.

yoghurt trifle from guilt free snacks book by Nutrameg. Plain yoghurt is a fermented dairy product containing good bacteria that help
restore and maintain the intestinal microbiome in balance. It has a beneficial effect on
your immunity, mood, digestion and overall health. When choosing yoghurt, make sure that it has no added sugar or has it less than 5 g per 100 g. Also make sure that the yoghurt is low fat. Thus, the yoghurt you use will be low in sugar and saturated fat.

To order the book

The minimum order is a 100 copies, the delivery time is 30 days for EU countries and 45 days for US.

Nutrameg experts can organize a masterclass and cook healthy snacks with your audience, speak and inspire to implement healthy habits into your daily life.

Please get in touch with us snacks@nutrameg.com

About the leading authors:

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Elina Balode

Working at a healthtech company has helped Elīna understand what people in the modern age can and want to do when it comes to a healthy diet and their own health.

Anna Paula Auzina

Sport has been central in Anna’s life for over 15 years, including a stint with the national team, strengtened by an interest in finding recipes that are healthy yet simple to make.

Lizete Puga

Her many years of experience with patients at the Children’s Hospital have paved the way for Lizete to become one of the leading child nutrition expert in Latvia.