Sometimes all we need is a fun summer shape to get kids excited about eating a healthy snack.  If we have lots of fresh fruits and vegetables on hand the possibilities are endless.  You can make whatever comes to mind and even get the kids creative minds to help make them.  The more colorful the plate the better.  When we ensure our kids are getting a variety of fruits and veggies each day we are providing them with so many essential vitamins and minerals that they need to grow.  Try a fun plate like this one today:

Hello Sunshine Snack

Ingredients:

• Yellow pepper
• Red pepper
• Celery
• Carrot
• Kiwi
• Pineapple
• Orange

Directions:

1. Cut peppers, celery and carrots in slivers to allow for letter shapes
2. Slice kiwi for the letter O
3. Cut pineapple in slivers for the rays of sun
4. Slice orange for sun
5. Place together as picture below and serve!

Image sourced from:  https://canadianfamily.ca/food/cute-snack-idea-hello-sunshine/

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation NL.

The key to packing a healthy picnic lunch is being prepared.  Think lots of fruits and veggies!  It doesn’t need to be complicated – it just takes a little prep work beforehand to get it together.  Wash and prep your fruits and veggies by slicing, chopping and placing in Tupperware containers.  You’ll also need a few ice packs to place in the picnic basket or lunch bag to keep things nice a cold.  The best thing is the kids will be so hungry they will gobble up pretty much anything you give them! Here a few simple ideas to pack for you next picnic:

Fruit:

• Grapes
• Cherries
• Plums
• Blackberries
• Blueberries
• Raspberries
• Strawberries
• Watermelon wedges
• Honeydew melon cubes
• Cantaloupe cubes
• Apple slices
• Orange slices

Vegetables:

• Carrot sticks
• Celery sticks
• Cucumber slices
• Sliced peppers or mini bell peppers
• Snap peas
• Cherry tomatoes
• Baby radishes
• Guacamole or hummus for dipping

Protein Foods:

• Cheese
• Yogurt
• Boiled Eggs

Whole Grains:

• Whole grain crackers
• Whole grain pita

Image and Recipe sourced from: http://www.eatingwell.com/article/290832/healthy-summer-picnic-ideas-to-pack-up-for-dinner-tonight/

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation NL.

Over the summer months we sometimes have more time to prepare fresh recipes from scratch.  When preparing recipes from scratch, we can always control what we put in our foods.  Sometimes with processed items, there are added ingredients that increase the sodium, sugar and saturated fat content.  Preparing homemade items can allow us to control exactly what we have in our recipes.  Try this homemade summer salsa this week:

Summer Salsa

Directions

In a large bowl, stir together corn, beans, onion and red pepper. Stir in rice wine vinegar, and season with salt. Serve with whole grain tortilla chips.

Recipe & Image sourced from: https://www.allrecipes.com/recipe/87851/super-summer-salsa/?internalSource=hub%20recipe&referringContentType=Search&clickId=cardslot%201

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation NL.

With all the extra running around on these nice summer days, kids are more often looking for snacks throughout the day.  Ensuring we have healthy items on hand for snacks is key.  This is a fun and easy snack the kids are sure to love.  Get them in the kitchen for this one to help them prepare. When kids help prepare foods they are more likely to eat them.  Try this recipe this week:

Fruit Sushi

Ingredients 

• 1 slice whole grain bread
• 1 tbsp cream cheese
• sliced bananas
• sliced strawberries

Directions

1. Roll out slice of whole grain bread with a roller.
2. Spread a think layer of cream cheese over bread.
3. Slice bananas and strawberries thinly and place in center of bread.
4. Roll bread like a sushi roll. Slice in 4 sections. Serve & Enjoy.

Image and Recipe sourced from: https://mindovermunch.com/blog/healthy-summer-snacks/

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation NL. 

Vegetables are a great snack for the kids to enjoy.  We know veggies are more likely eaten by kids when offered with some kind of dip. Some dips that are great with veggies include ranch, sour cream and hummus.  This recipe is a fun twist on nachos – try this recipe with the kids for a fun movie night this summer!

All Veggie Nachos

Ingredients

• 3 bell peppers (a combination of yellow, red and orange), seeded and cut into triangles
• ¼ cup light sour cream
• 1 teaspoon lime juice
• 1 cucumber, diced
• ½ cup quartered cherry tomatoes
• ½ avocado, diced
• 3 tablespoons grated Mexican blended cheese

Directions

1. Place the bell pepper “chips” on a plate.
2. Whisk the sour cream and lime juice in a small bowl.
3. Drizzle the bell pepper “chips” with the sour cream sauce and the cucumbers, tomatoes, avocadoes, and cheese to form veggie nachos.
4. Crunch and enjoy!