By Rosemary Marchese
Physiotherapist and mum of 3 fit kids
5 after school snacks for busy kids
Busy kids. Busy parents. Busy doesn’t have to mean frantic. It can just mean you are occupied. So, when it’s time for after school snacks, keep it simple so that you are not rushing to your next event because you ‘run out of time’. With all the fancy options for after school snacks you can easily get caught up in putting in a huge amount of effort for something that only takes a little time. Keep it simple and nutritious.
Here are 5 ideas that you can get you started.
Day 1: Quick raspberry smoothie
With raspberries being so expensive it can be cost-effective to buy the frozen option and make quick smoothies from time-to-time.
- 1 ½ cup raspberries (frozen)
- ¾ cup of unsweetened almond milk (or other milk of your choice)
- 1 ½ Tbsp honey or rice malt syrup (add slowly if you like and keep trying to see if you can actually have less)
- 2 tsp grated fresh ginger
- 1 tsp LSA
- 2 tsp lemon juice squeezed from fresh lemon.
Blend and serve (serves 2, but may stretch to 3 small glasses)
Optional: add a mint leaf.
Day 2: Small pinwheels
Get some wrap bread and make some wraps of various fillings. Cut them into thirds and serve on a plate for the kids to choose from. Cutting them into small parts makes them manageable and (hopefully) avoids overeating too close to dinner!
- Tuna, grated cheese and baby spinach
- Turkey, tomato and cheese
- Chicken, grated carrot and lettuce.
Day 3: Sweet potato chips
This one works well if you are home during the day to quickly pop these in the oven to cook. My little cheat method is to cook them to almost 100 percent done, take them out of oven (oh yeah and turn oven off) and get the kids from school. When we get home it takes the kids a little while to get changed so I quickly finish cooking or reheat them.
Simply chop up some sweet potato into ‘chips’, drizzle with olive oil and pop in the oven. My kids like them crispy so I tend to aim for 200 degrees Celsius for 30-40 minutes.
Day 4: Boiled egg and chopped veges
Back to basics. Go for a hard boiled egg and some chopped carrots. Done.
Day 5: Fruit and nuts
Yep, go back to basics and just pull out some yummy fruit and nuts for a variety of nutrients with minimal prep.