[Written by Jamie Epting, MS, RD, CDN, FAND, the System Director of Clinical Nutrition for St. Peter’s Health Partners.]
Summertime means family fun time – camping, hiking, and lazy days at the pool. Unfortunately, summertime also means increased temperatures and a struggle to provide healthy, homemade snacks that don’t heat up the kitchen. Here are a few recipes that adults and kids alike will love – best of all, they can be prepared ahead and stored.
A Healthier Frozen Treat
My kids love going for ice cream, but that can get hard on the pocketbook and the waistline. So, here is an easy, healthy alternative I serve them at home! I love that you can adapt this recipe to add different flavors of yogurt and fruit.
Fresh Fruit & Yogurt Popsicles
Adapted from https://www.slenderkitchen.com/
Yield: 10 servings
Ingredients:
3 cups non-fat Greek yogurt
1/3 cup maple syrup or honey
2 Tbsp water
3 cups fresh fruit (raspberries and blueberries recommended, but chop up whatever fruit you like)
Directions:
- In a medium bowl, mix the yogurt, maple syrup, and water. Taste and make sure it has enough sweetness. For an easier preparation, you can blend the fruit into the yogurt.
- Put 1 tablespoon of yogurt into each popsicle mold. Put 2 raspberries (or fruit of choice), halved, into each mold. Put another tablespoon of yogurt into each mold. Add 3-4 blueberries (or fruit of choice) on top, depending on the size of the fruit. Repeat this process until the molds are almost full, making sure to end with a layer of yogurt.
- Insert the popsicle sticks. Freeze for at least 6 hours (preferably overnight).
- When ready to serve, put molds under running warm water from the tap for 10-15 seconds, then carefully remove the popsicles.
Healthy “Cookie” Bites
A favorite treat of the daughter of one my staff members, these frozen “cookie” bites are easy, with few ingredients, and no oven needed.
Raw Cookie Dough Bites
Yield: 12 servings
Ingredients:
2/3 cup almonds
2/3 cup walnuts
2/3 cup oat flakes or quick oats
1/4 tsp ground cinnamon
1/8 tsp salt
1/4 cup honey
2 tsp pure vanilla extract
3 Tbsp mini dark chocolate chips
Directions:
- In a food processor, process the almonds, walnuts, oats, cinnamon and salt to a fine meal.
- Add the honey and vanilla and process to combine.
- Add the chocolate chips and pulse to combine.
- Roll the cookie dough into balls, about 1 Tbsp each (wet your hands if the dough is too sticky). Place them in a plastic freezer bag and place in the freezer for about an hour to firm up. Keep in the freezer for a quick treat.
Happy, healthy summer from all of us at St. Peter’s! Visit us at www.sphp.com
