As a parent, you know that kids need snacks. As a parent of an athlete, finding what's healthy, they can grab and go or make on their own can be challenging. These homemade recipes will help keep their bodies moving throughout the day!
1. Peanut butter and jelly on bread
Ingredients:
- 1 whole-wheat bread loaf, sliced into 12 pieces
- ½ cup natural peanut butter, divided (you can use crunchy or creamy)
- 1 cup jelly without added sugar (or if you're feeling adventurous, try apple butter!)
Directions:
Start by spreading one tablespoon of peanut butter on each slice of bread. Add a teaspoon of jam on top of the peanut butter. Place all the ingredients in a tortilla, and wrap it up like a burrito. Eat immediately!
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2. Homemade trail mix
Ingredients:
- 1 cup of nuts (almonds, walnuts, cashews, etc.)
- 1/2 chocolate chips or butterscotch chips for a sweet element
- 1/2 cup craisins, raisins, or dried fruit
- Optional: Pretzels for crunch
Directions:
This snack can be made in large batches and stored in airtight containers for later consumption. Sort into smaller bags for on-the-go snacking. Make sure you read the manufacturer's label on any commercially prepared food products before consuming them—even if they appear to be healthy choices!
Grab some healthy trail mix ideas here
3. Fruit smoothies
Ingredients:
- 1 cup frozen fruit
- 1 cup frozen vegetables
- 1 1/2 cups of your choice of milk (oat, hemp, 1%, chocolate, etc.)
- Optional: Scoop of protein powder or greek yogurt of your choice
Directions:
Blend in blender until smooth. Add ice as needed. Store in an airtight container or blender bottle to drink on the go. Smoothies are a great way to add daily fruits and vegetables.
Note: Blend only until desired consistency is reached—don't over-blend! Over-blending could cause the nutrients from the fruits and vegetables to be lost, creating air bubbles that will make your smoothie less tasty than when served chilled on hot summer days! When blending, always mix up liquid ingredients first so they'll get distributed evenly throughout other ingredients before adding ice cubes.
Grab ideas for smoothie recipes here
DIY Takes Time
While there are plenty of options, you'll have to experiment with them to determine what works best for your youth athlete. You might need to adjust as they age and their needs change, but we hope this list gives you a great starting point!
Looking for more DIY snacks and meals for your athlete?
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