The 5 day afterschool snack survival guide

RosemaryM 17By Rosemary Marchese

Editor, B.A. Applied Sci (Physiotherapist)

Afterschool snack survival guide

Mums have all great intentions of keeping their kids healthy but let’s face it the after school snack can be an easy place to get lost! The kids are hungry and often haven’t had as much lunch as you would have liked. Here are some easy tips and recipes.

Day 1:

Homemade Hommus

Makes: 3 cups


  • 600g canned chickpeas, drained and rinsed (go for organic if you can)
  • 3 garlic cloves, crushed
  • 100mL olive oil
  • 1 teaspoon ground cumin
  • 2 tablespoons tahini paste
  • 1 lemon, juiced


Blend in food processor and serve with your favourite wholegrain bread sliced into fingers or sliced celery sticks.

Tip: Chickpeas are full of protein, fibre, vitamins and minerals. They are great for keeping kids full till dinner time!


Day 2:

Fruit plate with a side of almondsfruit and almonds

Yep, that’s it. Not every day has t
o send you batty. Chop up some fruit, or better still give them a banana and add some protein by offering a handful of nuts. You could add a glass of milk or cheese if they are still hungry.


Tip: Bananas are packed with magnesium, which is awesome for the athletes of the family but will also keep most kids pretty full for a while.





Day 3:

 Pink Smoothie

The bright colour of this thing should send their eyes popping, and no they wont’ ‘see’ the greens in there…but go ahead and tell them if you like! I don’t like hiding things from the kids but hey, sometimes you need to!

Makes: 2 serves


  • 1 cup baby spinachpink smoothie
  • 1.5 beetroots, peeled and chopped
  • ½ cup of kale wit the stalks removed
  • ½ cup of mixed frozen berries (frozen makes this cold and icy)
  • ½ cup of pineapple (again, frozen makes it colder but fresh is best here)
  • 1 cup water
  • 1 cup ice cubes


Blend in food processor and serve.

Tip: This delicious drink gives kids that ‘green boost’ and it’s full of vitamins, minerals and fibre.


Day 4:boiled egg

Boiled eggs, cheese and carrots

Yes, that’s it. Boil some eggs, provide them some cheese and chopped up carrots and you have protein, calcium, vitamin A and fibre, to name a few!




Day 5:

Cacao yoghurt bliss

I love serving my yoghurt combinations in  a glass so the kids can see the mix of yummy goodness and they can choose to stir it altogether themselves. They may even like to put this together!

Makes: 1 cup


  • ½ cup Greek Yoghurtcacao yoghurt
  • 1 teaspoon Chia seeds
  • 1 teaspoon vanilla protein powder
  • 1 teaspoon of cacao powder
  • 2 tablespoons of silvered almonds
  • Optional extra – top with blueberries or rasberries.


Put the yoghurt into the glass. Place in the protein powder and stir it well. Place in the Chia seeds, cacao powder and top with almonds. If you want to add in some fruit, go for it! Serve it to the kids and ask them to stiry it all together. They will love seeing the cacao (because it looks like chocolate powder) and it turns the mix into a chocolate look. Plus it’s delicious and the almonds give that crunch!

Tip: Greek yoghurt or plain yoghurt is best. That way you avoid extra nasties and added sugar!




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