Susie Switch paid a midseason visit to our house last week, scooping up a bucket full of candy that the kids had been stashing since Christmas.

The excitement level was pretty major, you honestly would have thought that Santa himself was on his way. Waking up to a surprise toy is pretty cool, even if it’s a small one. Add in a magical character and it’s a done deal really!

The switch witch concept is simple. After Halloween you leave out excess candy for the switch witch, who trades it for something more healthy. It’s an idea that has been around for years, but I came up with a little story about it for the kids.

Our version — Susie Switch — is a friendly witch who’s especially interested in all the really bright treats. It’s a great way of ditching the artificial colours, and handy for children who have allergies as they can trade unsuitable gifts for something better. That’s not to say my girls don’t eat candy, they do, but they love filling the bucket up, too.

Unfortunately this time the girls came up with requests — a near disaster because a) the shops were shut and b) Belle asked for handcuffs. What?! In this post-50 Shades of Grey era, I had to drag my mind out of the gutter. Earnestly, she explained that she needed them to lock a naughty boy at nursery to the school gates. So, after stalling Susie Switch for one night and raiding Treats, I came up with the goods. Belle was over-the-moon, and I spent half the weekend handcuffed to the balcony railings. Quite relaxing as it turns out.

It’s always a good feeling to get the sugary crap out of the house, although slightly disappointing for the LH who raids the stash on occasion — and thinks I don’t know. Busted! We got rid of juice long ago too but I am still working on other ways to cut the sugar down at home. I usually recommend “one sweet thing a day” to parents, in the way of cookies, muffins, pancake syrup, etc, but if I am honest, in our house it often creeps up to quite a lot more than that. There’s lots of fruit but there’s often jam on toast, a couple of cookies and maybe an ice-lolly too.

In might seem draconian but it’s amazing how quickly the natural and added sugars add up. I think one of our issues is that the kids seem to expect most of their snacks to be sweet. I wonder if that’s because I often lead the way with that example. So I’ve made a list of 16 savoury snacks to keep the inspiration coming. Some of these are kid-friendly, others less so, but what they will help us do is role-model savoury snacking. We have to remember that it starts with us, so if you have a sweet tooth like me, try out some of these 16 savoury snack ideas!

1. Hummus and veggie sticks

Ah, the savoury classic! I love the whipped hummus from Miles and the red pepper hummus at Supermart. It’s easy to make your own too and rotating flavours will stop you getting bored. I’ll post a good recipe on Facebook over the weekend so join me there.

2. Lentil chips

There are a couple of different brands out there. I think the Mediterranean Snack Company have the best nutrition profile. Lots of fibre and a little protein too. Do try and go for the plain sea salt flavour though as the other flavours have layers of maltodextrin which is just another version of sugar. Kids tend to like these. Available at most of the major grocery stores including Supermart.

3. Flackers crackers

Not so kid-friendly but great for nutrition geeks. These are made with soaked and cracked flax seed so you are more likely to get the benefits of all that Omega 3. These are delicious with hummus, guacamole or a little organic cheese. Mmmm! I’ve spotted them at Supermart and Lindo’s so far.

4. Munchy seeds

Gently roasted seeds sold in tubs or little snack packs at Down to Earth and Supermart. Mainly savoury options (there is a chocolate option!) but my personal fave is the Pumpkin Power blend. They are great sprinkled on top of salads too.

5. Guacamole

My desert island food. There is nothing better than an amazing guacamole bursting with lime and coriander. So many great recipes online but I’ll add my favourite to the Facebook list.

6. Avocado on toast

Wholegrain toast, a little butter or Earth balance, avocado slices, lemon juice, salt and black pepper. Simple and delicious.

7. Nut butter and celery

Ever tried a celery stick with cashew or almond butter down the middle? It’s tasty! You can add raisins too if you are OK with a little sweet.

8. Veggie bowl

This is my morning-after go-to, when I have had too much fun the night before. I’ll pack a bowl full of shredded red cabbage, yellow peppers, cucumber and anything else I have kicking around. Drizzle with extra virgin olive oil or flax oil, lemon juice and some light seasoning. I feel like this cleans my body from the inside out!

9. The life-changing loaf of bread

The “life-changing” loaf of bread was created by Sarah Britton, holistic nutritionist extraordinaire and creator of the amazing My New Roots blog. Some argue that it’s not really “bread” — there’s no actual flour, it’s packed with nuts, seeds, psyllium and oats instead. Whatever it is, it’s a super-healthy vehicle for hummus, guacamole, nut butter or a little organic cheese! Here’s the link: http://www.mynewroots.org/site/2013/02/the-life-changing-loaf-of-bread/

10. Veg sticks and green goddess dip

If you like Mexican flavours this dip is for you! Recipe on Facebook over the weekend. Great with lentil chips or veggie sticks. Give it as much kick as you like.

11. Quality protein

If you need to stay on top of your protein intake, try quality animal protein as a savoury option. Keep it simple with boiled eggs, shredded organic chicken or Applegate organic ham.

12. Sheffa “Savory” bar

It’s hard to wrap your head around a completely savoury bar, but Sheffa have produced a popular Savory bar packed full of whole grains and savoury spices. Grab yours at Devil’s Isle and see what you think.

13. Seaweed snacks

If you are looking for a little nibble but aren’t all that hungry, try the GimMe organic Seaweed snacks from Supermart and Down to Earth. Again try and stick to the sea salt option though as the Teriyaki flavour is pretty sweet.

14. Caprese salad

If you eat dairy, then mozzarella is a good lighter option. Mix it with juicy sliced tomatoes, torn basil and a drizzle of balsamic and extra virgin olive oil for a seriously tasty snack! If you are dairy-free, I think it works just as well with avocado instead of cheese.

15. Olives stuffed with almonds

Olives are packed with antioxidants and some good fats too. Try the Waitrose or Good Earth olives at Supermart for a gourmet experience, or the Miles deli.

16. Eden tamari almonds

Most grocery stores stock the Eden Organic gently-roasted nuts and seeds. Supermart have the full range. I love the tamari almonds that have enough flavour to make them interesting without being covered in MSG or maltodextrin. They do great roasted and spicy pumpkin seeds too, as well as organic shelled pistachios. Yum!

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the managing director of Natural Ltd and a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a registered dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda