Guest Post: 5 Favorite Summer Snacks (from Super Healthy Kids)

This is a guest post by Natalie Monson and Amy Roskelley from Super Healthy Kids.


We love Lisa and her dedication to real food but also how she makes it real for parents and families to eat this way, which is is why we couldn’t be more excited to guest post for her!

Amy and I are moms and dietitians who love providing parents with fresh recipes and healthy strategies focusing on teaching children to eat more fruits and veggies. We try to make real food creative and fun in order to help growing children develop healthy habits for life. Because we both have children of all ages, we are feeding babies, dealing with picky toddlers, and also attempting to feed busy teens on the go! We believe that feeding your children lots of fruits and veggies is not only possible but can be fun in the process!

Summer is a great time to experiment with different fruits and veggies because there are so many in season. They are great to have by themselves as a snack, but sometimes it is fun to add a little of this or a little of that and come up with a yummy fruit or veggie creation.

5 of our Favorite Summer Snacks

(that are super easy to make and your kids are sure to love)

1. Creamy Lemon Dip

5 Favorite Summer Snacks from Super Healthy Kids (Creamy Lemon Fruit Dip) at 100 Days of #RealFood

We love to dip! Sometimes kids won’t eat a fruit or veggie plain, but serve it with a delicious dip and they will eat no matter what you serve. This dip is super fresh and creamy and can be served with any fruit. Sometimes we like to pack it in a container and take it with us when we go swimming, to the park, or on a picnic.

Creamy Lemon Dip

Creamy Lemon Dip

5 from 3 votes
Prep Time: 5 mins
Cook Time: 2 mins
Total Time: 7 mins
Course: Treats
Cuisine: American
Diet: Egg Free
Print Recipe
Servings: 1 cup

Ingredients
  

  • 1/4 cup lemon juice freshly squeezed
  • 1/4 cup honey
  • 1 cup Greek yogurt plain
  • lemon zest for garnish

Instructions
 

  • Combine lemon juice and honey in a small saucepan. Bring to a boil, turn heat down, and simmer for 2-3 minutes. Remove from heat and let cool to room temperature.
  • Whisk together Greek yogurt and lemon/honey mixture. Garnish with lemon zest.
  • Serve with your favorite fruit.

Notes

We recommend organic ingredients when feasible.
Nutrition Facts
Nutrition Facts
Creamy Lemon Dip
Amount Per Serving
Calories 389 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Cholesterol 10mg3%
Sodium 76mg3%
Potassium 389mg11%
Carbohydrates 81g27%
Sugar 78g87%
Protein 21g42%
Vitamin C 23.6mg29%
Calcium 220mg22%
Iron 0.4mg2%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!

2. Frozen Fruit Kabobs

5 Favorite Summer Snacks from Super Healthy Kids (Frozen Fruit Kabobs) at 100 Days of #RealFood

We have always loved frozen grapes in the summer, but this snack is definitely a sweet treat for those hot afternoons. You can make a lot at once, so if your kids have friends over you can pull out an entire tray. It is a good compromise for those chocolate-covered popsicles that have very little nutritional value. And when you buy this fruit in season, it will likely cost you less than buying popsicles!

Frozen Fruit Kabobs

Frozen Fruit Kabobs

by Super Healthy Kids. Summer is a great time to experiment with fruits and veggies. Here are 5 of our favorite summer snacks that are super easy to make and your kids will love.
5 from 3 votes
Prep Time: 1 hr 10 mins
Total Time: 10 mins
Print Recipe
Servings: 6 sticks

Ingredients
  

  • grapes
  • strawberries
  • bananas
  • chocolate melted

Instructions
 

  • Skewer the fruit and drizzle with chocolate.
  • Freeze on a baking sheet for 1-2 hours or until frozen.

Notes

Special equipment needed - wooden skewers
We recommend organic ingredients when feasible.
Tried this recipe?Let us know how it was!

 

3. Fruit Salsa with Cinnamon Chips

5 Favorite Summer Snacks from Super Healthy Kids (Fruit Salsa) at 100 Days of #RealFood

We love salsa because you can add so many different ingredients and try new flavors every time you make it. This is a yummy fruit salsa that is both salty and sweet. It is a filling and yummy snack for your kids. We love salsa and chips when we go swimming or to the lake.

Creamy Lemon Dip

Fruit Salsa

5 from 3 votes
Prep Time: 15 mins
Total Time: 15 mins
Print Recipe

Ingredients
  

  • 3 kiwis
  • 10 strawberries
  • 1 yellow bell pepper
  • 1 red bell pepper
  • ¼ pineapple

Instructions
 

  • Dice and combine all ingredients together in a bowl. 
  • Serve with homemade cinnamon chips!

Notes

We recommend organic ingredients when feasible.
Nutrition Facts
Nutrition Facts
Fruit Salsa
Amount Per Serving
Calories 387 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Sodium 19mg1%
Potassium 1785mg51%
Carbohydrates 94g31%
Fiber 17g71%
Sugar 58g64%
Protein 7g14%
Vitamin A 4335IU87%
Vitamin C 802.1mg972%
Calcium 154mg15%
Iron 3.1mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!

4. Homemade Pops

5 Favorite Summer Snacks from Super Healthy Kids (Watermelon Pops) at 100 Days of #RealFood

Our favorite thing is to freeze leftover smoothie in pop molds and eat the popsicles later that afternoon as a frozen treat. We also like to blend fruit and pour it into molds if it is too ripe to eat as is, but we don’t want to throw it out. When fruit is ripe and in season, it is so sweet that you don’t even need any added sweetener. These watermelon pops are super easy with just 2 ingredients: pureed watermelon and kiwi! We also love to make Strawberry Creamsicles, Super Kale Pops, and Whipped Pineapple Pops.

5. Grab and Go Granola Bars
5 Favorite Summer Snacks from Super Healthy Kids (Granola Bars) at 100 Days of #RealFood

These Grab and Go Granola Bars are great for when kids run in from outside to grab a quick snack and are back out the door in seconds! They are packed full of hearty ingredients like sunflower seeds, almonds, peanut butter, and oats. They are super tasty and will keep your kids going on those long summer days!

Strategies for Smart Summer Snacking

  • Have some throw-in-your-bag snacks prepared. A few things we like are: baby carrots, sliced bell peppers, cherry tomatoes, watermelon cubes, unsweetened applesauce, dried fruit, nuts, and brown rice cakes.
  • Keep on hand healthy snacks that won’t go bad quickly. We like Stretch Island fruit leather and bites, whole grain crackers, pretzels, and unsweetened fruit cups.
  • Pair your fruits and veggies with protein to sustain your kids longer. Boil eggs and keep them in your fridge, have pre-shelled nuts in your pantry, measure peanut or almond butter into smaller containers for a single serving, or make your own Greek yogurt to have in the fridge.
  • Have a plan. Being prepared is half the battle and helps keep you from succumbing to packaged foods.

For more ideas, we’d love to have you follow us at SuperHealthyKids.com, on Facebook, Pinterest, or Instagram!

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25 thoughts on “Guest Post: 5 Favorite Summer Snacks (from Super Healthy Kids)”

  1. I love all of these ideas! We are heading out this Thursday for a 4th of July vacation so I only have time to try a couple this week, but intend to try all of them next week! Thanks :)

  2. Hi Betsy- we only keep the dip for 3-5 days. As far as the bananas go, when they are put right into a freezer after they are cut, we haven’t had any browning- they stay their color, even without lemon or pineapple juice.

  3. Can you please give me an estimate of how long the dip will last? Also do you do something to the bananas on the cabobs so they won’t turn black in the freezer? Thank you! I’m new to eating more healthy so I appreciate you answering these rookie questions :).

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