A Kid's Guide to Summer Eating

Sticky Summer Heat! Kids want snacks! “Snacking” can actually be a great way to eat in the summer.   A snack is just a small meal; FUN to eat, full of FLAVOR, COOL & refreshing. With a little creativity, you can turn “junk snacking” into cool-kid eating.  Fresh juicy fruits and veggies at our Harvest Home markets can help you make tasty snacks that satisfy hunger, and keep your kids - and you - cool, hydrated and refreshed all summer.

SLURP:  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:

  • Mix together in a blender or mash together 2 cups of any fruit and banana with 2 cups of plain or vanilla yogurt. Pour into a popsicle molds, paper cups or an ice cube tray.  Add sticks for easy eating. 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 a quick protein fix.

SIP: Fruit Slushes are better than soda! Blend fruit and ice for a refreshing way to cool down. Try 2 cups watermelon, cut into cubes with 1-2 cups of ice. Less ice makes it easier to sip through a straw.  More ice makes it easier to eat with a spoon. Try different fruit combos!

Have FUN. Use veggies and fruit to make edible pictures

Ideas at http://ohhappyday.com/2012/05/kids-plates-diy/

Snack your way through to a healthy summer!



RECIPE: Raspberry Oatmeal Cookies

Breakfast that’s loaded with protein & fruit


  • 1 cup instant oats

  • ¾ cup whole wheat flour

  • 1 ½ teaspoons baking powder

  • ½ teaspoon ground cinnamon

  • 1/8 teaspoon salt

  • 2 tablespoons butter or coconut oil

  • 1 large egg

  • 1 teaspoon vanilla

  • ½ cup of honey

  • 6 tablespoons fresh berries or raisins


  • Preheat oven to 325 degrees. Line a cook sheet with parchment paper.

  • Whisk together oats, flour, baking powder, cinnamon & salt. In separate bowl whisk together oil, egg & vanilla.  Add flour mixture & stir. Fold in raspberries

  • Drop cookie dough into 15 rounded scoops on the cookie sheet & bake for 13-15 minutes.  Cool on a wire rake for at least 15 minutes

Green Goddess Smoothie or Popsicle: Blend 1/2 cup sliced pineapple, mango or banana, 1/2 cup berries & 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 & 1 tablespoon of honey or maple syrup. Put in paper cups or popsicle molds & freeze for 5 hours. (You won’t taste the kale, promise!)


Tips: For "Cool" Kids!

  • Making Popsicles: Molds can be helpful & inexpensive. You can get them on line or in stores that sell housewares. OR you can use ice cube trays of paper cups.  Just add popsicle sticks when your mixture is half frozen, about 2.5 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 & lime juice. Pour over ice! Add mint if you like. Of slices of fresh ginger.  Try basil or rosemary

    • Add fresh fruit & 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!



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