If you’re planning activities and trips to keep your kids busy this summer break, don’t forget to consider what they’re going to eat.
As parents, we have a responsibility to teach our kids about healthy eating, and they often learn when we lead by example. Planning ahead for nutritious meals and summer snacks helps make healthy options accessible to the whole family.
Here are a few summer snacks and food ideas to keep your hungry kiddos happy and energized. Bonus: these recipe ideas are easy enough for kids to help with, so they double as a hands-on activity. Win, win!
Avocado Popsicles
We can’t think of summer snacks kids love more than frozen treats. Store-bought ice cream and popsicles can be high in added sugar and contain controversial ingredients, like artificial coloring and flavorings, that you may want to avoid feeding your kids. Luckily, it’s easy and fun to make your own popsicles.
Blend avocado flesh with milk or yogurt, cocoa powder, and vanilla extract, and sweeten to taste with maple syrup or honey. Transfer to a popsicle mold and freeze. If your kids enjoy smoothies, you can skip the popsicle mold and serve them with a straw for a breakfast smoothie or snack.
Rainbow Grilled Cheese
Grilled cheese is a kid favorite, but you can increase nutrition by adding colorful fruit and veggies. Fruits and vegetables are full of vitamins and minerals that help you feel energized. For example, avocados are a nutrient-dense fruit.
Butter the outside of whole grain bread and then layer sliced cheese, avocado, tomato, and any other veggies your kids like. Sliced cucumber or shredded carrots are good options for crunch. Pan-fry the sandwich until the bread is toasted and the cheese is melted.
Creamy Green Pasta Sauce
You can make a simple, no-cook pasta sauce the whole family can enjoy from just a few fresh ingredients, including avocado. The natural green color of avocados makes it easy to sneak in extra greens, like spinach or basil, for pickier eaters.
Cook a big pot of your kids’ favorite pasta and save some of the pasta water to add to your green sauce. Blend avocado flesh with a few handfuls of whatever greens you have on hand (think: spinach, kale, arugula, or herbs), lemon or lime juice, olive oil, parmesan, garlic, salt, and the reserved pasta water, then toss with the pasta.
Recommendations to eat more fruits and vegetables (like avocados) are consistent across the lifespan, from childhood to older adulthood. Getting kids involved in the kitchen is a great way to teach them about healthy food choices and to inspire them to try a new ingredient or recipe.
