SLURP, LICK, CRUNCH, SIP A Kid's Guide to Summer Eating

"Snacking" is actually a great way to eat in the summer. A snack is just a small meal: FUN to eat, full of FLAVOR, COOL and refreshing. With a little creativity, you can turn "junk snacking" into cool-kid healthy eating. Fresh juicy fruits and veggies at our Harvest Home markets can make tasty little meals that satisfy hunger, and keep your kids - and you - cool and refreshed.

SLURP: Slices of juicy peaches, plums, apricots and melon. Delicious all on their own. Have FUN! Serve them as shapes on a plate: Use cookie cutters to make melon into hearts and stars!

LICK: Refreshing popsicles loaded with fruit flavor:

  • Smooth Treats: Mix together in a blender or mash together 2 cups of fruit and banana with 2 cups of plain or vanilla yogurt. Pour into popsicle molds, paper cups or an ice cube tray. Add sticks for easy eating. Freeze for 5 hours.

  • Chunky Treats: Put 2 slices of peach, some blueberries and a slice of kiwi in popsicle containers. Mash up about ½ watermelon and fill the container to the top. Freeze for 5 hours.

  • Quick tricks: Adding avocado makes popsicles creamier, plus adds healthy fat for energy, along with lots of vitamins, like C, E K, and B.

CRUNCH: Fill celery sticks with peanut butter or dip carrot sticks in peanut butter for quick protein. or try Chocolate Hummus (see below).

SIP: Fruit Slushes are better than soda! Blend fruit and ice for a refreshing way to cool down. Try 2 cups fruit, cut into cubes with 1-2 cups of ice. Blend. Add water if it's too thick to sip through a straw. Adding more ice makes it easier to eat with a spoon. Try different fruit combos!

Make veggie pictures! Have FUN!


RECIPES: Chocolate Hummus

Yes, it's actually healthy with super nutritious chickpeas, peanut butter, and antioxidant-rich cocoa powder. Kids LOVE it. A great way to eat more fruit.


  • 2 cup chickpeas (garbanzo beans) or black beans

  • 4 tablespoon cocoa powder, unsweetened

  • 2 tablespoon peanut butter, all-natural

  • ¼ cup maple syrup, pure

  • 1 teaspoon vanilla extract


  • Mash all the ingredients together or add them into the cup of a large food processor. Puree until smooth.

  • Serve with apple slices.

Green Goddess Smoothie or Popsicle

  • Blend 1/2 cup sliced pineapple, mango or banana, 1/2 cup berries and 1/3 cup raw kale or spinach with ¼ cup of milk or yogurt.

  • Flavor with 1/4 tsp cinnamon, 1/2 tsp pure vanilla extract and 1 tablespoon of honey or maple syrup.

  • Put in paper cups or popsicle molds and freeze for 5 hours. (You won't taste the kale, promise!)


TIPS: For "Cool" Kids

  • Making Popsicles: Molds can be helpful and inexpensive. You can get them online or in stores that sell housewares. OR you can use ice cube trays or paper cups. Just add popsicle sticks when your mixture is half frozen, about 2½ hours in.

  • Make your own flavorful lemonade or any fruit drink:

    • Start with a simple syrup: Mix 1 cup honey to 5 cups water. Bring to a slight boil so honey dissolves. Cool. Add 1 cup lemon juice or a mixture of lemon and lime juice. Pour over ice! Add mint if you like , or slices of fresh ginger. You can even try basil or rosemary.

    • Add fresh fruit and make ice popsicles.

  • Freeze blueberries, cherries or peas for a cold, refreshing snack.

More small meals helpers:

  • Drink breakfast: An cool smoothie is a great start on a hot day.

  • Deviled eggs are a kid-friendly lunch with lots of protein.

    • Boil eggs in a pot of water for about 10 minutes. Run them under cold water until they're cool to the touch.

    • Peel and cut them in half, then scoop out the yoke and place in a mixing bowl.

    • To the yoke, add a dash of mayonnaise and mustard. Top with dill, cilantro or any herb you like, then place back in the white for a filling and energy-boosting snack or lunch.


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