Why is it so important to have healthy and nutritious snacks available during the summer?
Summer can be a time of long lazy afternoons near the water and
we tend to grab convenient foods or cold food like ice cream. Not putting much thought into summer
nutrition can lead to weight gain, poor energy and increased risk for health
problems. Instead plan out snacks, easy
grilled options, and you will not miss a beat this summer.
What are
some unique kid-friendly snack ideas that are also healthy?
HAWAIIAN SKEWERS
A healthy grilled snack or meal free of refined sugar and high
in protein. Use fresh pineapple and chemically pure ham.
Ingredients:
1 lb. Nitrate free deli ham
3 cups fresh pineapple cut into large chunks
6 long skewers for grill
3 cups fresh pineapple cut into large chunks
6 long skewers for grill
Directions:
Poke ham and pineapple onto skewers leaving approximately 1.5”
on each end. Each skewer should have approximately 3 oz. of ham and ½ c
pineapple. Grill until marks appear and serve right away.
GRILLED BANANA BOATS
This is a healthy alternative to S’mores. Same great
flavor with less guilt.
Difficulty: easy
Prep: 5 min.
Prep: 5 min.
Cook: 5 min.
Serves: 4
Serving Size- 1 banana
Ingredients:
4 bananas
¼ c shredded coconut
1 c dark chocolate chips and/or peanut butter chips
1 c mini marshmallows
¼ c shredded coconut
1 c dark chocolate chips and/or peanut butter chips
1 c mini marshmallows
Directions:
Peel banana and slice down the middle. Stuff with
approximately ¼ c marshmallows and chocolate chips. Wrap loosely in aluminum
foil and place on grill for 3-5 minutes or until chocolate melts slightly. Eat
with spoon and ENJOY!
ALMOND BUTTER APPLE SANDWICHES
Difficulty-
easy
Cook: NA
Serves 1
Serving Size- 1 apple sandwich
Sneaking in an extra serving of fruit will
not be hard with these treats, this is perfect for a might lunch or snack
option.
Ingredients:
· 2 small apples, cored and cut
crosswise into 1/2-inch thick rounds
· 1 teaspoon lemon juice
(optional)
· 3 tablespoons peanut or almond
butter
· 2 tablespoons dark semi sweet
chocolate chips
· 3 tablespoons rolled oats or
granola
Directions
Spread
one side of half of the apple slices with peanut or almond butter then sprinkle
with chocolate chips and granola. Top with remaining apple slices, pressing
down gently to make the sandwiches. Transfer to napkins or plates and serve.
The Hulk Smoothie
Difficulty- easy
Prep- 5 min.
Cook- N/A
Serving size- 1
shake (12-16 oz.)
This
is a great way to sneak in both veggies and fruits.
Ingredients
1
handful spinach (fresh)
1
kiwi (peeled)
¼
- ½ cup berries
½
cup coconut or organic yogurt
½
c un-sweet vanilla almond milk
¼
c pure pomegranate juice
5
ice cubes
Directions: Blend till smooth and serve
Hydration
Playing
at the pool, lake, beach or anything outside in the summer can dehydrate
children without them even realizing.
They need to drink at least half their body weight in ounces or more of
water per day. Avoid juices and sports
drinks due to high sugar and sodium content, unless they are extremely active
in sports, not simply playing. Consider
drinking hydroxide rich alkaline water that reduces acid in the body and
will reduce fatigue and
inflammation. AQUA-OH! is the best one I
found through my research (www.aqua-oh.com). The OH- from the Hydroxide
alkaline water searches for the H+ proton which causes the acidity and binds to
it forming water which is eliminated from the body. The acid (H+) causes
acidosis which causes inflammation which is very bad for us. In the case of
kids, most of the acid comes from the sugar they consume. Drinking one half
their body weight in ounces will keep them hydrated, reduce cravings for sugary
snacks and help get rid of the acid thus the inflammation. It comes as a
concentrate so it is 250%+ less than other alkaline waters and works better. It
has no taste but you can add some Stevia to make it more enjoyable.
Are there
any options that parents can prepare ahead of time to have available, that are
kid-friendly and creative?
It best to always keep healthy grab and go options in your
fridge or freezer.
Pre wash and chop fruits and vegetables, you can even portion
them out into snack baggies and have individual cups of guacamole, hummus or
almond butter as a grab and go snack.
Smoothies can be overwhelming to get all of the ingredients out
at once so make baggies of the ingredients ahead of time, store in freezer so
they are ready to dump into blender for a quick summer treat.
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