Beat the heat by cooling off with these easy-to-make treats featuring some of summer’s in-season produce! With sweet fruits like blueberries and honeydew melon along with cool veggies and herbs like cucumbers and mint, these simple recipes make for some special summer snacks that both you and your kids will love.
- 2 cups plain nonfat yogurt
- 1/2 cup pineapple chunks
- 1 banana
- 1 orange, peeled and cut in half
- 1/2 cup mango chunks
- 1/2 cup strawberries
- 1/4 cup honey
- Small paper cups
- Popsicle sticks
Place all ingredients into a blender and blend until smooth. Pour into paper cups and place a popsicle stick in the middle. Freeze overnight. To serve, peel the paper cups off of the popsicles and enjoy!
- ½ medium-sized watermelon
- 1 cantaloupe
- 1 honeydew melon
- 1 lime
- ½ cup fresh mint, finely chopped
- ¼ cup honey
Slice the honeydew melon and cantaloupe in half and scoop out the seeds.To create the melon balls, use a melon scooper (which can be found in the kitchen equipment aisle of most grocery stores) to scoop each of the melon halves into a large bowl.
In a separate small bowl, squeeze the juice of one lime. Mix the honey and chopped mint into the lime juice and stir well. Drizzle over the melon balls and mix. Serve chilled.
- 4 ripe apricots
- ½ cup low-fat vanilla yogurt
- ¼ cup fresh blueberries (or dried fruit – blueberries, cranberries or cherries)
Slice each apricot in half, removing the seed from the middle. Place apricot halves on a plate with the pit side facing up. Spoon about 1 TBS of yogurt into the pitted area of the apricot half and repeat until all apricot halves are full. Lastly, top the yogurt with one blueberry (or whichever berry you choose) and serve.
- 1 English cucumber
- ½ lemon
- 1-2 tsp. chili powder
- 1 tsp. salt
Cut the cucumber into 1/8 inch slices. Squeeze lemon over the cucumber slices, and then sprinkle with salt and chili powder.
||Fit Food: Eating Well for Life
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Mary Saph TanakaContributor
Mary Saph Tanaka, MD, MS, developed her love for cooking at a young age, with fond memories of planting and cooking vegetables from the garden with her mother. She regularly utilizes locally grown ingredients and her knowledge of nutrition and herbs to prepare nutritious meals for family and friends. She is completing her pediatrics training at UCLA Mattel Children’s Hospital as part of the Community Health and Advocacy Training program. She developed the recipes for the recently released book “’Eat Your Vegetables’ and Other Mistakes Parents Make: Redefining How to Raise Healthy Eaters” written by Natalie Digate Muth, MD, MPH, RD (Healthy Learning, 2012).
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