In the summer, kids need snacks that can help them cool down. Instead of reaching for high-fat ice cream or freezer pops that are mostly made of sugar, try some snacks based on healthier ingredients. Not only will your kids be getting the calories they need to power their growth, but they'll also be getting added nutrients they might have missed otherwise.
Cold Fruit and Dip
Serve a plate of strawberries, apple chunks, kiwi slices and pieces of chopped watermelon with toothpicks to make handling easier. Blend 2 cups of low-fat sour cream, 1 package of sugar-free instant vanilla pudding mix, 1/4 cup of milk and 4 tsp. of lemon juice to make a zesty dip and serve it alongside the fruit. As an alternative, combine creamy peanut butter with honey and a little bit of lemon juice to make a nuttier dip option.
Chilled Summer Soups
Soups often conjure up images of winter, but healthy chilled soups can be a creative summer snack. Cut a cantaloupe in half and remove the seeds. Scoop out the flesh of the melon and reserve the husks to use as bowls. Combine the melon with 1 cup of plain yogurt, 6 tbsp. of frozen orange juice concentrate and a few leaves of mint in a blender. Puree the mixture and pour it back into the melon husk. Chill for 20 to 45 minutes before serving, or place it in the freezer for an even colder soup treat. For other cold soup options, try making a chilled cucumber soup with yogurt, sour cream and mint or a tomato soup with fresh basil, a small amount of olive oil and a dash of rice vinegar.
Smoothies and Shakes
For a simple smoothie, puree 1/2 cup each of frozen strawberries, blueberries and mango,1/2 cup of plain yogurt, 2 tbsp. of apple juice and 1 tbsp. of honey in a blender. Other fruits, such as banana, peaches, plums and strawberries, also work well in smoothies. For added nutrition, you may even sneak in greens, such as a handful of spinach or kale, without the kids even knowing. To create a frothy milkshake, use milk that has been frozen and a scoop of sugar-free ice cream or frozen yogurt along with a handful of berries.
Ricotta Pudding
Ricotta cheese makes a great base for a healthy snack full of calcium and vitamin D. Mix 1/2 cup of part-skim ricotta with 1 tsp. of honey and 1/4 tsp. of vanilla extract, almond extract or unsweetened cocoa powder and blend until smooth. Gently mix in a handful of mixed berries. Sprinkle a dash of cinnamon on top and serve this indulgent snack that's full of nutrients, protein and antioxidants.
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