Healthy Summer Snacks

I love summer. Lazy and carefree days by the pool, late evening walks while the sun sets, and the smell of summer bbqs all make me wish that summer could last forever. Lots of summer activities, like anything else, usually involve eating. It can be so easy to snack out of a bag of chips while sitting by the pool or to consume a big bowl of ice-cream after a game of sand volleyball. Both choices that are convenient but not so healthy. When making a snack for Carli I try to include healthy components of each major nutrient much like I would when making a meal, but of course in much smaller quantities. That would include a healthy fat, a nutrient dense carb (fruit, vegetable or whole grain) and protein. Some of my favorite snack combinations have all three nutrients, some have just two. I encourage people to avoid having snacks that are purely carbohydrate. Here are some of our family’s favorite summer snacks, all nutritious AND delicious.

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  1. Avocado pudding– our FAVORITE! I usually serve this with a banana. It surprisingly tastes just like chocolate pudding. For some it may not be sweet enough, just add a little more honey if this is the case for you. All you have to do is blend 1 ripe avocado, 2 tbsp unsweetened cocoa powder, 2 tbsp honey or agave nectar and 6 tbsp almond milk.
  2. Carrot fries– I have shared this recipe with so many people and they love it! I serve this with apple slices and peanut butter or with Horizon brand cheese sticks. Just take a bag of ridged carrot chips or snack-sized carrot sticks, toss with a little olive oil and salt and bake at 350 degrees for 12-15 minutes.
  3. Chocolate chip and chia energy balls– another hit with a lot of our friends. Carli calls them her “cookies.” This snack has protein, grains and healthy fats. They are great to freeze and take on outings. These are our favorite to take to the pool and to places like the zoo or the park. All you have to do is whisk together 1/2 cup peanut butter and 1/4 cup honey. Then add 1/2 tsp cinnamon, 1 1/2 cups oats, 1/4 cup chia seeds, 1/4 cup shredded coconut, 1/4 cup flax seed meal and 1/4 cup chocolate chips.
  4. Banana pops– these tend to be messy but kids find them really fun to eat. Just cover a banana with peanut butter and roll in granola or oats and chocolate chips.
  5. Crackers and hummus– Our favorite crackers to dip in hummus is a toss up between the Back to Nature brand whole wheat crackers and any of the Blue Diamond brand nut thins crackers (a great option for gluten free families).
  6. Yogurt with chia seeds and fruit added– Carli would eat yogurt for every meal and snack if I let her so we usually have this at least once per day. We do Annie’s brand whole milk yogurt (we also like the Stoneyfield organic whole milk yogurt squeezies for on the go). I eat this snack quite a bit myself but with a lower fat yogurt- I typically choose Greek yogurt for extra protein. The chia seeds add some extra healthy fats and the fruit we add is usually some sort of berry. We’ve been doing lot of strawberry and blueberry picking this summer, so we have an abundant supply for our yogurt!
  7. Avocado and pear pops– much healthier than the typical sugary popsicle and a great choice to cool down on those hot summer days. Just puree 2 avocadoes and 2 pears (skin removed) and place them into popsicle molds. Great for teething babies as well!
  8. Smoothies– another great cool-down snack. A great replacement for a milkshake! I make my smoothies with a handful of spinach, a mixture of fruit, almond milk, plus a tbsp of chia or flax seed. Sometimes I add PB2 depending on what fruits I add- banana plus PB2 is a great combo!

Here are my favorite fruit combos

  • Strawberry, blueberry and raspberry
  • Peach, banana, and strawberry
  • Mango and banana
  • Banana and blueberry

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Cheers to a happy and healthy summer!


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