3 Kid-Friendly Spread Ideas: Sweet and Healthy Alternatives

Let's raise a hand if there's a child who doesn't want chocolate spread on their sandwich for school. No one? In that case, I need to dedicate a column to this topic. Break time is just like any other meal. But if you're offering your kids a bun with chocolate spread instead of a healthy meal, you've missed the point. Clever advertisers have managed to convince us that a chocolate sandwich is a nutritious meal. Well, we aren't fools. That's why we check the ingredients list, which plainly shows that the main ingredient in the spread is sugar. Is it nourishing? Not at all. Let's continue: edible oils or vegetable oil. What are these? Is it margarine? Is it palm oil, known as the lowest quality oil? Unclear. Third in line is cocoa. Finally, something good happening in the spread. But if cocoa only got the third spot, one must ask: how much cocoa is actually in the spread? To complete the research, it's worth looking at the nutritional values table found on the packaging. A quick glance reveals that different chocolate spreads contain over 60 grams of carbohydrates. You may ask where they come from? Well, their source is the sugar, which proudly tops the list. They contain no cholesterol, perhaps because they removed the fat from the milk powder, but they contain about 30 grams of fat, including saturated fat. In short, healthy – it's not.

Avocado, hummus, *tahini*, and cheese are undoubtedly the ultimate spreads. Add slices of vegetables, and you've got yourself a winning combination. But this time, I want to suggest sweet alternatives.

Chocolate Spread 1,2,3: Mix in a small bowl 1 tablespoon of cocoa (not chocolate powder), 2 tablespoons of whole *tahini*, and 3 tablespoons of honey. This takes exactly 3 seconds to prepare in the morning. Kids can make it themselves. It's tasty and nourishing, and can suffice for 5-6 sandwiches (provided no one licked the spread before it was spread...). You can also use the spread as a chocolate cake topping.

What did we get? Whole *tahini* that provides calcium, iron, and dietary fibers. In this spread, the taste of whole *tahini* and white *tahini* is completely identical. Therefore, it's better to invest in whole *tahini* and gain all the nutritional benefits. Cocoa, unlike chocolate, offers only good things, as it doesn't contain fat, sugar, and other undesirable ingredients. And honey. If you used raw honey that wasn't heated, you've given your offspring superfood. If you used liquid honey that was heated, you missed a bit. Still, it's more nutritious than sweetening with sugar.

Halva Spread: If your kid is "hyperactive," it's better not to give them cocoa to stimulate them even more. Therefore, mix a tablespoon of whole *tahini* and a tablespoon of honey. The resulting taste is that of halva. But unlike store-bought halva, here you control the quantities of carbohydrates and fats.

What did we get? *Tahini* with its excellent nutritional values and sweetness from honey for those who occasionally want the sweet taste.

Molasses with Whole *Tahini*: Molasses, for those who don't know, is the husk of brown sugar. Brown sugar, minus white sugar, equals molasses. Molasses was previously considered waste. Its taste resembles that of date syrup, although there's no connection between them. It can be found in supermarkets and health food stores.

What did we get? This "waste" primarily contains iron, along with calcium, potassium, B vitamins, and dietary fibers. Note, the darker the molasses, the richer it is in nutritional values. The spread is especially suitable for those who want an iron boost.

Want to learn more? Purchase the lesson series "Growing Healthy" by naturopath Sarah Bar Asher, at Hidabroot's Jewish Campus.

Sarah Bar Asher is a naturopath and lecturer on nutrition and the food industry. Barasher@zahav.net.il