Healthy Summer Snacks to Beat the Heat
Get the kids involved in the kitchen with these fruit-based bites.
With school out and summer in full swing, keep your little ones cool, full, and engaged with these refreshing, healthy, and hands-on snacks that the whole family can enjoy. Snack Smart with not one, but three fruitful recipes that are colorful, tasty, packed with nutrients and designed to get your kids involved in the kitchen with you!
Depending on the age group, letting your children help you cook or prepare simple snacks for themselves has many benefits! According to the American Academy of Pediatrics and a variety of state university publications, cooking with your children teaches them an essential life skill while building their self-esteem, teaching them fundamental concepts, expanding their palate, developing healthy food habits, and sparking their creativity.
If you’re unsure where to start, the USDA and the Academy of Nutrition and Dietetics have cooking suggestions for different age groups (starting as young as 2!) that can be found here: Kitchen Activities for 2-5 Year Old and Teaching Kids to Cook. Remember, cooking with kids will be messy and may take longer, but this quality time spent as a family will help develop a happy, adventurous eater with some pretty valuable life skills. With enough practice, your child will someday be able to cook YOU a delicious meal!
Yogurt Fruit Bark – Rich in Calcium, Vitamin C, Fiber, and Protein
Servings: 12
Prep Time: 15 minutes; Freeze Time: 3 minutes; Total Time: 3 hours 15 minutes
Ingredients:
- 2 cups low-fat Greek yogurt (plain or vanilla)
- 1 cup fresh chopped fruit (like berries, kiwi, mango)
- ¼ cup granola or seeds (optional)
Directions:
- Line a baking sheet with parchment paper.
- Spread yogurt evenly over the sheet (about ½ inch thick).
- Sprinkle fruit, granola, or seeds on top.
- Freeze for 3–4 hours or until solid.
- Break yogurt bark into pieces and enjoy!
- Store leftovers in freezer safe bag or container in the freezer.
How Kids Can Help:
- Choose their own fruit combinations
- Wash and dry fruit
- Use kid-safe knives to slice soft fruits
- Sprinkle toppings
- Breaking the yogurt bark into pieces
Banana Pops – Good Source of Potassium, Calcium, and Protein
Servings: 4
Prep Time: 15 minutes; Freeze Time: 3 hours; Total Time: 3 hours 15 minutes
Ingredients:
- 3 bananas
- 1 cup low-fat or fat-free Greek yogurt
- ½ cup crushed cereal, granola, or chopped fruits (berries, peaches, mango)
- 6 Popsicle sticks
Directions:
- Peel bananas and cut each banana in half.
- Insert a popsicle stick into each half.
- Dip in yogurt and then roll in or sprinkle on toppings.
- Freeze for at least 2 hours.
Photo and recipe adapted from Ditch the Wheat
How Kids Can Help:
- Insert popsicle sticks (with guidance)
- Dip bananas in yogurt
- Crush cereal or granola with a rolling pin
- Chop fruits into little pieces with a kid safe knife
- Roll yogurt dipped bananas in toppings and place on tray
Rainbow Fruit & Veggie Ice Cubes – Making Drinking Water a Healthy & Exciting Choice
Prep Time: 15 minutes; Freeze Time: 3 hours; Total Time: 3 hours 15 minutes
Ingredients:
- Small fruit pieces (berries, grapes, orange slices)
- Small cucumber pieces (optional)
- Water
- Ice cube tray
Directions:
- Add fruit or veggie slices to each ice cube section.
- Fill with water and freeze.
- Pop cubes into water bottles or cups.
Recipe and photo adapted from Dary Miller Designs
How Kids Can Help:
- Pick and place fruits into trays
- Fill trays with water using a small measuring cup or pitcher
- Count how many cubes they made
- Try guessing which flavor will taste the best!