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Appetite for Knowledge

Kid Friendly Summer Snacks

The kids are out of school for summer and this means they’ll be spending more time at home. It seems to be inevitable that a few things they’ll be looking for is something to eat and activities to do. A great way for kids to stay active during the summer is getting them involved in the kitchen. They can even help prep their own healthy snacks and meals. For example, make snack time into an activity such as making a fruit necklace out of berries and grapes, or make homemade frozen yogurt pops! When kids help in the kitchen, they also benefit from obtaining math, reading, and life skills. For example, reading and following recipes, measuring ingredients, etc. are all beneficial tasks they can help with.

Take Advantage of the Summer

There are so many fresh fruits and vegetables available in the summer time, so why not use them as an opportunity to increase the intake of these food groups? Kids can even help in the garden by growing their own produce, which has been shown to increase acceptance of eating vegetables. Gardening can also provide your kids with a healthy way to stay active during the summer months.

How to Promote Healthy Snacks

When healthy snacks aren’t available, we often turn to more calorie-dense options such as chips and candy. If you have some extra time during the week, plan to prepare your fruits and vegetables for the coming week. You can even make a designated location in the fridge and pantry for healthy snacks, so kids and other family members can easily find and access them. Dips seem to be a popular addition when it comes to eating fresh fruits and vegetables. If you’re looking for a quick and easy recipe or some snack inspiration, please see below for a few ideas.

Snack Ideas:

  • Homemade Popcorn
  • Fruit and Yogurt Parfaits
  • Hummus and Vegetables
  • Frozen Grapes
  • Fruit and Cheese Kabobs
  • Guacamole and Whole grain crackers
  • Fruit Salad
  • Veggie Cups
  • Smoothies
  • Homemade Granola Bars
  • Energy Bites
  • Unsweetened Applesauce
  • Fruit and Veggie Muffins
  • Homemade Trail Mix
  • Fruit Leather
  • Watermelon Wedges
  • Frozen Yogurt Fruit Bark

Written By: Shelley Balls, University of Wyoming Extension- Nutrition and Food Safety Educator

Sources:

Raspberry Fruit Leather

Course: Snack
Keyword: fruit leather, raspberry

Ingredients

  • 4 cups raspberries
  • 2 tbsp honey
  • 1/2 tsp ascorbic acid crystals or 2 tbsp. lemon juice

Instructions

  • Thoroughly rinse raspberries under running water.
  • Place berries in the top of a double boiler. Place water in the bottom of the double boiler and bring it to a boil. Cover and steam the fruit for 15 or 20 minutes or until it is soft and a thermometer placed in the fruit mixture registers 160 F.
  • Place the cooked fruit in a blender. Add ½ teaspoon of ascorbic acid crystals or 2 tablespoons of lemon juice per 2 cups of fruit. If desired, add 1 to 2 tablespoons of honey.
  • Drying time will vary depending on the equipment, moisture content of the fruit leather and the humidity in the air.
  • Spread puree evenly onto the sprayed drying tray, about ¼inch thick. Fruit leather may be dried in an oven or food dehydrator. Be sure the fruit has dried sufficiently or it will become moldy during storage.Properly dried fruit leather will be slightly tacky to the touch, but it should peel easily from the plastic wrap or tray. Test for dryness by touching the leather in several places; no indentations should be evident. Lift the edge of the leather, which will adhere tightly to the surface, and peel it back about an inch. If it peels readily, it is properly dried. If the leather cracks or chips, it has dried too long, but it still is edible.
  • After loosening the edge of the leather from the plastic wrap or pan, loosely roll the leather in plastic wrap or waxed paper in one piece.Store the roll in one piece or cut it into strips. Place the strips or rolls of leather in a plastic bag, glass container or other container. Store fruit leather in a cool, dry, dark place. It will retain good quality for up to one year in the freezer, several months in the refrigerator or one to two months at room temperature.

Peanut Butter Yogurt Dip

Course: Snack
Keyword: peanut butter, yogurt dip
Servings: 8 1/4 cup servings
Author: Cent$ible Nutrition Program

Ingredients

  • 1 cup low-fat vanilla yogurt
  • 1 cup peanut butter

Instructions

  • Mix well in a bowl and enjoy! Store any leftovers in the fridge.
  • Great with apples, strawberries, celery or bananas.

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Toddler eating fresh fruits sitting on blanket outside

Contact Our Experts

Email: nfs@uwyo.edu

Extension Educators:
Shelley Balls – (307) 885-3132
Denise Smith – (307) 334-3534
Vicki Hayman – (307) 746-3531

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Have a Question?

Contact Our Experts

Email: nfs@uwyo.edu

Extension Educators:
Shelley Balls – (307) 885-3132
Denise Smith – (307) 334-3534
Vicki Hayman – (307) 746-3531

University of Wyoming | College of Agriculture and Natural Resources | Extension

Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

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