By Rosemary Marchese
Physiotherapist and mum of 3 fit kids
Afterschool snack ideas for active kids
Afterschool snacks can be a tricky thing. If you’re like me, you have some pretty hungry kids after a day of schoolwork and running around, but you don’t want to spoil their appetites for dinner. Skipping afternoon tea is not really an option in my house because the kids are too active after school and need an energy boost to get them through. I’m always looking for new ideas, but I want it to be SIMPLE and NUTRITIOUS! So, here’s another batch of ideas for you.
No baking required
This week’s ideas have a few more ingredients to give the kids the extra vitality boost. Your kids may squirm at some of the ideas but until you try them a few times you aren’t giving their taste buds a go at acquiring the tastes of nutritious foods. Enjoy!
Spinach and feta dip
This one takes a little extra prep but there’s no baking. I suggest using this one on a day when you can spend a few minutes preparing before the kids get home.
- 20ml extra virgin olive oil
- 4 spring onions, chopped
- 2 cloves garlic, crushed
- 150g baby spinach leaves
- 1/2 tsp salt
- 2.5ml (1/2 tsp) fresh lemon zest
- 10ml (2 tsp) fresh lemon juice
- 1 cup Greek yoghurt
- 1/2 cup feta cheese, finely crumbled
- 2 tbsp chopped fresh dill
- freshly ground black pepper to taste
- Heat oil in the frying pan over medium heat. Throw in the spring onions and garlic and cook, and stir for about 2 minutes. Add spinach and cook, stirring often until wilted (about 2 minutes).
- Scoop spinach mix into a food processor (use a slotted spoon to collect) and then pulse about 5 times until roughly puréed. Add remaining ingredients except pepper, pulse once just to combine, and then season to taste with the pepper.
- Add a sprinkle of the extra dill on top.
Serve with carrot or other vegetable sticks.
Super Green Smoothie
Serves: 3-4 small glasses
- 2 cups fresh spinach
- 2 cups almond milk, unsweetened
- 1 large apple, cored, any variety
- 1 banana
- ⅓ cup rolled oats
- 1 tablespoon coconut oil
- 1/2 teaspoon ground cinnamon
- Blend together and serve.
Tip: Frozen banana works better to give the smoothie an icy boost! (Smoothies always taste better when they are cold, if you ask me).
Sliced apple and cinnamon with cheese
This one is back to basics and good for those days when they are a little less active.
Simply slice some green apple and sprinkle with cinnamon. You can add a squeeze of lemon to the apple if they are not eating the apple straight away. Serve with chunks of cheddar cheese.
Yoghurt, cinnamon and blueberries
Grab a small glass and add in ¼-1/2 cup of yoghurt (go for Greek or natural if you can). Add in a hint of cinnamon and top with blueberries. You can add silvered almonds on top for an extra crunch.
Fruit and nuts
Getting really back to basics at least one day per week can be such a relief. Don’t ever forget that some chopped
up fruit and a few nuts can be all that they need some days to keep them going. Use fresh and in-season fruit and you have a winner. Use the nuts of your choice.
Rose is a Fit Busy Mum of 3 fit kids. She aims to empower mums who are time poor. She acknowledges that mums are ‘busy’ but tries to inspire them to regain their fitness through simple everyday habits that she promotes through her book ‘The Fit Busy Mum: Seven habits for success’. Visit www.thefitbusymum.com.au