By Rosemary Marchese
Physiotherapist and mum of 3 fit kids
Healthy after school snacks for families
These quick and easy after school snack ideas are great for pumping up the kids with just enough energy to last the afternoon of sport, homework or play. It doesn’t have to be complex…and we’ve even thrown in some really, really simple food combinations for Day 2 and 4 to remind you it doesn’t have to be complex to be healthy!
Day 1 Cocoa nut banana smoothie
Serves 2 (small)
- 1 cup natural yogurt
- ½ cup milk (of your choice)
- 1 ripe banana (preferably peeled and frozen the night before)
- ¼ cup almond butter (you could use peanut butter if you prefer)
- 2 tbsp cocoa
- 2 tbsp oats
- 1 tbsp honey, or to taste
Blend together in blender!
Day 2 Apple, cheese and grapes
Sometimes it’s great to go back to basics and remember that it’s the variety of food that matters, not always how fancy it is! Chop some apple, some cheddar cheese and put a handful of grapes on a plate for a healthy combination. If they are still hungry you could add some nuts or some boiled egg.
Day 3 Kiwi coconut and ginger smoothie
Serves 2 (small)
- 2/3 cups natural or Greek yoghurt
- 1 tablespoon of shredded coconut
- ½ teaspoon of grated ginger
- 2 tablespoons quinoa flakes
- ½ cup baby spinach.
Day 4 Fruit salad in a glass
When life gets busy there’s nothing wrong with going back to basics and serving up a small serve of fruit salad. To keep serving size right you can try serving the salad in a glass – it also looks great! Top with 1-2 fresh mint leaves and a sprinkle of cinnamon if desired.
Day 5 Avocado and boiled egg on toast
Mash up half an avocado and boil one egg to hard boiled. Slice the egg. Spread the avocado onto a piece of high quality toast and top with egg slices. Note: This one might be quite filling for some children but great for those with lots of sport on during the afternoon!