Healthy Snacks Don’t Have to Slow Down Your Kids
By RYAN MILEJCZAK
Busy kids need healthy foods to stay active and nourish their growing bodies. Extracurricular activities, from sports to 4-H and FFA, require plenty of fuel in the form of food energy. But if you’re a kid on the go, how can you find time to eat nourishing, healthy food?
Thankfully, with the right quick and easy recipes, it’s easy! Even better, by including fresh, in-season Florida produce, you can create healthy meals with food grown right in your backyard. Let’s take a look at six recipes that are delicious, nutritious, and take less than 15 minutes to prepare.
Veggie Stick & Hummus Snack Jars
Adapted from Nourish & Tempt
Ingredients
Veggies
- 1 whole red bell pepper
- 1 whole cucumber
- 1 whole carrot
- 2 celery ribs
Hummus*
- 1 400g can of chickpeas
- ¼ cup fresh lemon juice
- 1 ½ tsp tahini
- 1 ½ tsp olive oil
- Salt to taste
*Note: You can substitute store bought hummus if you’re short on time. Or, if you have a picky eater, you can also substitute the hummus for ranch dip.
Instructions
Begin by making the hummus. Add all the hummus ingredients in a food processor and process until smooth. Once finished, divide the hummus between four glass jars.
Next, wash your veggies and peel the carrot and cucumber. Cut veggies into thin sticks, ensuring they’re the proper length to fit into your jars. Divide veggie sticks between the jars, pressing them into the hummus. Screw on lids and store in the fridge.
Florida Fresh Fruit Skewers
Ingredients
- 8 strawberries
- 1 tangerine
- 2 large guava or 4 small guava
- 1 carambola (AKA star fruit)
- ¼ of a papaya
- 8 wooden skewers
Instructions
Begin by washing fruit. Then, cut the carambola into slices and the papaya into bite sized chunks. Cut the guava into bite sized pieces as well (cut small guava in half, or cut larger guava into quarters). Finally, peel the tangerine and separate it into wedges. With the fruit prepared, slide pieces of fruit on one-by-one, ending each skewer on a strawberry to ensure everything stays in place.
Mini Veggie Pizzas
Adapted from AllRecipes.
Ingredients
- 4 whole wheat english muffins, cut in half
- ½ cup canned pizza sauce
- 2 cups shredded mozzarella cheese
- ½ green bell pepper
- 2 whole white button or cremini mushrooms
Instructions
Begin by preheating your oven to 375 degrees Fahrenheit. While the oven heats, wash bell pepper and mushrooms, pat them dry, and remove the seeds and white pith from inside the bell pepper. Then, finely dice bell pepper and mushrooms.
Arrange English muffin halves cut-side up on a baking sheet. Top with pizza sauce, cheese, and diced bell pepper and mushroom. Bake until cheese is melted and edges are browned, about 10 minutes.
Cucumber Tomato Salad
Adapted from Spend with Pennies
Ingredients
- 1 long (“English” or “hothouse”) or 2 standard cucumbers, sliced
- 2-3 large tomatoes, diced
- ½ red onion, sliced
- 1 tbsp fresh parsley
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- Salt & Pepper to taste
Instructions
In a bowl, whisk together vinegar, olive oil, parsley, and salt and pepper. Combine remaining ingredients in a large bowl and toss well with the dressing. Refrigerate at least 20 minutes before serving. If making ahead, keep veggies and dressing in separate containers until ready to consume.
Sweet Corn and Tomato Salsa
Adapted from Culinary Hill
Ingredients
- 1 15 oz can Black Beans, drained
- 1 14 oz can corn, drained
- 1 medium tomato, diced
- 1 bell pepper, stemmed, seeded, and diced
- ½ cup red onion, diced
- 1 clove garlic, minced
- 2 tbsp fresh cilantro, minced
- ¼ cup olive oil
- ¼ cup red wine vinegar
- Juice of 1 lime
- 1 jalapeño pepper, stammed, seeded, and diced (optional)
- Salt and pepper
- Tortilla chips for serving
Instructions
Prepare veggies and combine them in a large bowl. Add olive oil, vinegar, lime juice, salt, and pepper. Stir to combine. Let rest for at least 15 minutes then serve immediately with tortilla chips. Or, if making for later, cover and chill until ready to eat.
Papaya Parfait
Adapted from My Dominican Kitchen.
Ingredients
- 4 tbsp honey
- 1 cup papaya, cubed
- 2 cups vanilla greek yogurt
- ½ cup granola
- ¼ cup toasted coconut flakes
Instructions
In 2 small or medium jars, layer ingredients one by one, starting with honey, then yogurt, then papaya, then granola, then coconut flakes. Repeat this process until the glasses are full. Enjoy cold. If making ahead, store granola separately until serving.