Five after-school snack ideas

To make healthy after-school cheesy muffins, preheat oven to 220°C (200°C fan-forced) and grease a 12-hole, 1/3 cup-capacity muffin tin with cooking spray. Sift flour and salt together into a large mixing bowl. Add cheese, ham, zucchini and chives and mix well. Pour in milk and fold into mixture until just mixed through. Spoon into muffin tin until it is 3/4 full. Bake 12-15 minutes or until top springs back and muffins are golden. Cool in tin for 5 minutes before turning out onto a wire rack to cool.

To make fruit smoothie, combine your favourite fruit, such as banana, mango or 150g frozen or fresh raspberries, with 2 tablespoons of honey in a blender or food processor. Pour in 2 tablespoons of yoghurt and 2 tablespoons oat bran and 500ml milk (low-fat if you wish). Process until smooth and serve cold in tall glasses. This will be enough to serve 2-3 hungry kids, but it won't spoil their appetites.

For a super convenient after-school snack, try these bite-size balls sweetened only with dates and with no added sugar. There are three flavours Brazen Berry, Mocha Macchiato and Orange Zinger, each with a 4-star health rating. Tasti Smooshed Wholefood Balls are a deliciously nutritious snack that create a whole new ball game in the world of healthy snacking.

To make quesadillas, place a variety of fillings between two burrito or tortillas. Toast in a sandwich press until heated. Serve immediately; cut into four. Serving ideas: Ham, cheese, canned corn and chopped green onion; baked beans and grated cheese; tomato paste, chopped ham, cheese and canned pineapple; leftover shredded bbq chicken, cheese and chopped lettuce; 2 tablespoons guacamole, 1/4 cup grated cheese and 1 chopped tomato.

To make fruit dippers with yoghurt sauce, cut up a selection of fresh fruit of choice, such as apple, orange wedges, bananas and clusters of grapes. Serve with a tub of your favourite low-fat flavoured yoghurt.