A KID'S GUIDE TO
SUMMER EATING
August 17,2020
Snacking is a great way to eat in the summer. A snack is a small fun to eat refreshing and full of flavor meal. With a little creativity, you can prepare a cool healthy snack for kids. Fresh juicy fruits and veggies from our Harvest Home markets can make tasty small meals that satisfy hunger and keep everyone cool, refreshed and healthy.
SLURP: Serve Slices of juicy peaches, plums, apricots and melon as shapes on a plate. Use cookie cutters to cut melons into hearts and stars!
LICK: Refreshing Popsicle loaded with fruit flavor:
Smooth Treats: Mix together in a blender or mash together 2 cups of fruit and banana with 2 cups of plain or vanilla yogurt. Pour into Popsicle molds, paper cups or an ice cube tray. Add sticks for easy eating. Freeze for 5 hours.
Chunky Treats: Put 2 slices of peach, some blueberries and a slice of kiwi in Popsicle containers. Mash up about ½ watermelon and fill the container to the top. Freeze for 5 hours.
Quick tricks: Adding avocado makes Popsicle creamier, plus adds healthy fat for energy, along with lots of vitamins, like C, E K, and B.
CRUNCH: Fill celery sticks with peanut butter or dip carrot sticks in peanut butter for quick protein or try Chocolate Hummus (See below).
SIP: Fruit Slushes are better than soda! Blend fruit and ice for a refreshing way to cool down. Try 2 cups fruit, cut into cubes with 1-2 cups of ice. Blend. Put ice cubes in a towel and beat with a hammer. Add water if too thick to sip through a straw. More ice makes it easier to eat with a spoon. Try different fruit combos!
Kids' Ideas for Summer Eating 2020
RECIPE: Drink Your Breakfast
Peach "Cobbler" Smoothie
PREPARATION:
Blend together 1½ cups of almond milk with ½ cup of Quaker Old Fashioned Oats and 1 tsp cinnamon.
Add ¾ cup of peaches and 3 ice cubes. Blend again
Good for breakfast or put in paper cups or ice cube trays and freeze for a snack.
Green Goddess Smoothie/Popsicle:
PREPARATION::
Blend ½ cup sliced pineapple, mango or banana, ½ cup berries and 1/3 cup raw kale or spinach with ¼ cup of milk or yogurt.
Flavor with ¼ tsp cinnamon, ½ tsp pure vanilla extract and 1 tablespoon of honey or maple syrup.
Put in paper cups or Popsicle molds and freeze for 5 hours. (You won't taste the kale, promise!)
Chocolate Hummus: Very healthy with nutritious chickpeas, peanut butter, and antioxidant-rich cocoa powder. Kids will love it and it's a great way to eat more fruit.
INGREDIENTS:
2 cup chickpeas (garbanzo beans) or black beans
4 tablespoon cocoa powder, unsweetened
2 tablespoon peanut butter, all-natural
¼ cup maple syrup, pure
1 teaspoon vanilla extract
PREPARATION:
Mash all the ingredients together or add them into the cup of a large food processor. Puree until smooth. Serve with apple slices or any fruit.
TIPS: For "Cool" Kids
Making Popsicle’s
Molds can be helpful and inexpensive. You can get them on line or in stores that sell housewares or you can use ice cube trays or paper cups. Just insert the Popsicle sticks when your mixture is half frozen, after about 2.5 hours of freezing.
Make your own flavorful lemonade or any fruit drink:
Start with a simple syrup: Mix 1 cup honey to 5 cups water. Bring to a slight boil so honey dissolves. Cool. Add 1 cup lemon juice or a mixture of lemon and lime juice. Pour over ice! Add mint if you like, or slices of fresh ginger. Try basil or rosemary.
Add fresh fruit and make ice Popsicle.
Cold Refreshing snacks: Freeze blueberries, cherries or peas, bite size pieces of watermelon or cantaloupe.
Deviled eggs are a kid-friendly lunch with lots of protein.
Boil eggs in a pot of water for about 10 minutes. Run them under cold water until they're cool to the touch.
Peel and cut them in half, then scoop out the yoke and place in a mixing bowl.
To the yoke, add a dash of mayonnaise and mustard. Top with dill, cilantro or any herb you like, and then place back in the white for a filling and energy-boosting finger food.
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