After school snacks and fuel for activities

by Lianne Phillipson September 30, 2018

After school snacks and fuel for activities

Snacks can be incredibly important for kids after their day at school. Whether they are heading to an activity, have homework to focus on or are headed out on the circuit of sports and games, they need to be fueled in a super healthy way.

Check out the clip from BT Toronto, the radio segment from NewsTalk1010, and read on for my suggestions and recipes:

Listen to the radio segment below:

After school snacks – kids who are heading off to activities and need an after school snack.

When kids get home, they usually need something to eat. Lunch was likely four hours ago and before ‘hangry’ sets in, have some quick and healthy, homemade snacks ready or prepped and in the fridge, ready for the backpack drop as they walk through the door.

  • Banana and peanut butter
  • Apple and almond butter
  • Smoothie bowl (a thick version of a smoothie with fruit and protein powder)
  • Mango flipped out of its skin
  • Grapes, apples with trail mix or dried chickpeas
  • Veggies and bean dip
  • Greek yogurt parfait, berries, and low sugar granola

Active Kid Snacks

Active kids doing high-intensity sports like soccer, hockey, basketball, parkour for an hour can burn up to 400 calories depending on their weight. That uses a big chunk of their glycogen or energy stores that need to be replaced. If they’re going straight to practice after school, they need to fuel before and after that are low sugar options, easy to eat on-the-go and hydration.

  • Flourless high protein muffins (recipe below)
  • Smoothie (in a thermal bottle for keeping it cool)
  • CLIF Kid Zbar Filled bars
  • Roasted chickpeas
  • Dates and coconut oil or nut butter
  • Bean dip made with almond butter and veggies

On-the-go dinner ideas

Whether they’re off to a weekend cheering competition in Niagara, an away game north of the city, or in the car between soccer and gymnastics, kids need a filling dinner that travels well and can be eaten off their lap.

  • Tuna melt with cheese and tuna or salmon and veggies. 
  • Hard-boiled eggs–whole or mashed with mayo on whole grain bread
  • Blender Pancakes made with oats and ricotta cheese and fruit spread (recipe below)
  • Thermos with wholegrain pasta and cut up sausage

Any of the above are perfect for adults and kids alike! Make batches at the beginning of the week, get some great gear for snacks, lunch, and dinner and get your kids involved in the planning and packing of their snacks. If they are resistant to eating healthier foods, don’t get talked into buying junk, processed or fast food. In many cases, if you don’t buy it, they can’t eat it.

Flourless High-Protein Muffins
2 large brown bananas
1 cup smooth peanut butter
2 eggs
4 tbsp protein powder
1 tsp vanilla extract
1 tsp baking powder
1/2 tsp salt
1/2 cup mini chocolate chips

Preheat oven to 400 degrees and make sure rack is in the middle.

Break up peeled bananas and put in the bottom of blender. Add peanut butter, eggs, protein powder, vanilla, baking powder, and salt. Leave out chocolate chips. Blend until all is combined and smooth for about 30-45 seconds.

Stir in chocolate chips with a wooden spoon or spatula.

Grease a standard muffin pan with butter or coconut oil. Scoop or pour in batter until all are filled equally.

Bake for 12-14 minutes or until muffins are set.

Turn out and let cool on a cooling rack.

Blender Pancakes
Anything that can be made in my blender is a good thing. Fast, simple, and with just one thing to wash. I came across this one weekend, made a massive batch and ate them all week long. They are so filling so you won’t need as many as your mile high stack.

2 cups gluten-free oats
1 1/2 cups vanilla almond milk
1 large ripe, organic banana
1/2 tsp cinnamon
1 tbsp raw honey
1/4 tsp sea salt
1 tsp pure vanilla extract
1 1/2 tsp baking powder
1 large egg
coconut oil or butter for cooking

Put all ingredients (except egg and coconut oil) in a blender and blend until smooth. Batter can become thick, so continue to add more milk if needed. Add egg and pulse a few times.

Heat a frying pan over medium heat and melt a teaspoon or two of coconut oil. Pour 1/4 cup batter and cook for about 2 – 3 minutes each side.

In action on BT Toronto

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