Summer is a time to spend outdoors enjoying the fresh air and activities that you can only do outside. Many nutritious foods are in season during the summer and can offer a refreshing and nutritious meal or snack for your child. Prepare some of these ideas and then sit back and enjoy the warm sun and the pleasure of watching your children play outside.
Fresh Tomato Salsa
One of the most common vegetables in summer gardens is the tomato. The many varieties of tomatoes come in several different sizes. You can use tomatoes to prepare a fresh salsa that is loaded with vitamin C. If you have your own garden, allow your child to pick a few tomatoes. Chop the tomatoes and combine in a bowl with minced onion, lime juice and cilantro. Serve with other fresh summer vegetables such as cucumber or bell peppers.
Strawberry Lemonade Smoothies
Lemonade is one of the more traditional drinks served during the summer because it is cold and refreshing on hot days. Use fresh lemons to create a low-sugar smoothie that blends the taste of lemonade with other nutritious ingredients. Strawberries are in season over the summer and add vitamin C to the smoothie. For each smoothie, add a 1/4 cup of plain low-fat yogurt, 1/2 cup chopped fresh strawberries and the juice of one lemon to your blender. Puree and serve. You can change the amount of lemon juice depending on your child's taste for sour foods.
Corn on the Cob
Fresh corn is hard to find over the long winter months, but you can serve it often during the summer. Corn on the cob is a healthy addition to your child's diet that you can serve with many different toppings. A light smear of butter with garlic powder and dried parsley is one way to entice your child to enjoy this summer food. Olive oil and rosemary is another combination to enhance the taste of sweet summer corn. Another nutritious idea is to cut the kernels off the cob and combine with fresh zucchini and tomatoes and top with a sprinkle of mozzarella cheese. Warm in the microwave until the cheese is melted.
Fruit Pizza
Many juicy and refreshing fruits are in season over the summer, including berries, cherries and nectarines. Combining several different varieties will boost your child's intake of potassium, vitamin C and fiber. Make a pizza crust following the package directions. Meanwhile, combine reduced-fat or fat-free cream cheese with a tablespoon of honey and a shake of cinnamon. Allow the pizza crust to cool and spread with the cream cheese. Layer sliced fruits over the cream cheese and sprinkle with additional cinnamon. Serve fruit pizza as a healthy dessert after a summer picnic.
References
- "Real Food for Healthy Kids: 200+ Easy, Wholesome Recipes;" Tracey Seaman and Tanya Wenman Steel; 2008
- "Easy Meals to Cook with Kids;" Julie Negrin; 2010
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