High-energy eats for children on the run

From the park to the pool, the common to the adventure playground, the countryside to the beach—summer means high-energy play for children set free from school. Keep on hand a stash of cooling, nutritious snacks to satisfy ravenous appetites and picky palates.

Dip and sip

Chilled dips and blended drinks are a pleasing change of pace from the lunchbox doldrums.

Pineapple–yoghurt dip: Mix together 2 tablespoons (29 ml) of pineapple juice concentrate, 1 cup (236 ml) plain yoghurt, 1/8 teaspoon (0.61 ml) vanilla, and 1/2 cup (118 ml) finely chopped, fresh pineapple. Serve with sliced fruits or berries.Peanut butter–orange dip: Mix 1/2 cup (118 ml) peanut butter with 2 tablespoons (29 ml) orange juice concentrate, 1 tablespoon (14.5 ml) brown sugar, and 1/3 cup (80 ml) orange juice. Run through food processor and accompany with biscuits or sliced fruit.Smoothies: Combine 1 cup (236 ml) of apple or orange juice with blueberries, raspberries, or strawberries, add ice, a touch of yoghurt or silken tofu, and blend. For a creamier drink, replace juice with milk—regular, soya, or rice.Stay cool

Entice children to help you assemble these chilly treats.

Iced lollies: Blend ice cream or frozen yoghurt with milk, soya milk, or rice milk, and pour into iced lolly moulds. Use moulds to make fresh fruit juice iced lollies as well.Fresh fruit salad: Cut up apples, pineapple, bananas, oranges, and berries. Throw in dried cranberries or raisins, and sunflower seeds or slivered almonds. Top with a dollop of yoghurt.Berry parfaits: Layer fresh raspberries, cherries, or blueberries with muesli and yoghurt or freshly whipped cream.On the run

Travelling near or far by car, bike, train, or plane? Keep small hands busy with a selection of sturdy snacks.

Make your own snack mix with a combination of nuts, dried fruit, carob or chocolate crisps, and cereal pieces. Try a savoury selection of a few cereals, pretzels, nuts, and rice biscuits.Dried fruit—banana crisps, mango, and apple, papaya, pear, or peach slices.Plain popcorn sprinkled with brewer’s yeast or Parmesan cheese.Baked pita or bagel crisps.Bake your own potato, beetroot, or sweet potato crisps. Slice vegetables thinly, drizzle with olive oil, sprinkle with salt and pepper, and bake in oven at gas mark 4 (180°C/gas mark 4) until crispy.Skewer cubes of hard cheese (Cheddar, double Gloucester, Dutch Edam), alternating with hunks of melon or apple.Chilled dips & blended drinks are a pleasing change of pace from the lunchbox doldrums.

Learn more

Healthy EatingNutritious School LunchesWhat Does "Organic" Mean? Food Pyramids

Kathleen Finn

Kathleen Finn is a Portland-area freelance writer and marketing consultant in the natural health industry who is an avid snacker, no matter what the season.

2007-09-01