Category Archives: Kid Snacks

How to Make Homemade Gatorade

Why make Gatorade when you can buy it?

Because, my friends, this is a “clean” drink that is far better for your brain, heart, muscles, GI tract, and bloodstream. And I bet you have the ingredients in your pantry right now…and if not, they are easy to procure!

No more this…gatorade7Instead, let’s start measuring some apple cider vinegar. Say what? Yes, it’s true. This original recipe comes from No Meat Athlete, with two tablespoons apple cider vinegar. But after a children’s taste testing, I trimmed it down to one.gatorade6 Next, some maple syrup. Ah…now I’ve got you, right?gatorade5 And some salt. When you lick your arm after a run, do you taste the sweat? (you do lick your arm, right? 🙂 ) Your body needs to replace that salt (electrolytes!)gatorade4 Next: water and juice and that’s it!gatorade3 A little posing for the camera…gatorade1 Now put in fridge and watch the kids fill up their water bottles and play like champs! gatorade2

Homemade Grape Gatorade

  • 1 tablespoon apple cider vinegar
  • 2 tablespoons pure maple syrup
  • 1/4 teaspoon salt
  • 4 cups water
  • 2 cups 100% grape juice

Directions: stir it all together and gulp!

Do we really need Gatorade? No, not unless we’ve been exercising about two hours and sweating like fiends. Water is best before and during a sporting event, but after a hard workout, it’s nice to refuel quickly with something a little more flavorful. I’m not actually a huge grape juice fan, but with this recipe, I like it. I liked it better than the first time I made it with cranberry-pomegranate. Use whatever juice you like, but make sure it’s 100%; we don’t need to be adding any more sugary drinks to our diet.

Other tips…

  • Refrigerate overnight and the flavors will meld and mellow a bit.
  • Put in ice cube tray and pop them into water bottles the next day for some next-day fuel.
  • Switch up the flavors to see what you like best.

Enjoy!

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Almond-Chocolate Power Bites

What to whip up for a ravenous group of 11-year-old soccer players? Can’t bring cupcakes, cheez-its, or goldfish crackers. No, they wanted me to speak about healthy snacks and feeling good. So…DSC_0136 (1)  With ten minutes to spare, Brynne and I whipped up these almond-butter chocolate delights. Really, they were so easy.DSC_0142 (1) And they were gobbled up in seconds.

Followed by:

“Can I have the recipe?”

“Are there any more?”

“Can you bring more next week?”

I’ll try, my little soccer friends!

Loaded with tons of protein, energy carbs, and good fat, they’re also much cheaper and easier to make than my previous Protein Bites (which are still good but a little more time-consuming and pricier!)

Your next go-to snack?

Almond Butter and Chocolate-Chip Protein Bites

INGREDIENTS:

  • 1/2 cup almond butter
  • 1/4 cup honey
  • 1 cup uncooked oatmeal
  • 1 tablespoon coconut oil
  • 1 teaspoon chia sees
  • 1/3 cup unsweetened coconut flakes
  • 1/2 cup chopped walnuts
  • 1/4 cup mini chocolate chips

Makes about 12-14 protein balls.

Optional add-in: dried cherries or cranberries. Substitutions: I originally added cashews but some of us have a small and “down-there” annoying reaction to cashews…so I used walnuts. Almonds or any other nut also work! Don’t have almond butter? Peanut butter works, too.

  • DIRECTIONS:

    1. It couldn’t be easier. Dump all ingredients into a bowl and stir until combined. For uniform balls, use a cookie scooper with your right hand and put the ball in your left hand to make it nice and smooth.
    2. Or you can put the little ball into your child’s hand and have them form a nice little ball, which is what I ended up doing, followed by, hurry hurry roll that ball we have to go right this minute…!
    3. Put in container and refrigerate for a 1/2 hour-1 hour (unless you’re running out the door.) If they feel a little wet? Add a little more substance like the coconut, oatmeal, or nuts. Too dry? Add a little more almond or peanut butter. Another option is to freeze and eat when you’d like to gnaw on something cold and hearty.

Good? Good. Happy weekend – Eat up!

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Quick and Tasty After School Snack: Baked Apple Bites

Are you in an afternoon snack funk? For that magical combination of fast, quick, tasty AND healthy?

Check. Baked apples to the rescue!

True, you need an oven, but baked apples are so different than the usual fare, that I was just tickled apple pink at such a quick, healthy, and tasty morsel.DSC_0056 Man, I love this season. The apples are in full bloom (are we really into fall?) so it’s time to pick yourself some yum-yum.

Turn the oven on to 400.DSC_0057 Take a knife and cut a circle out of the top

DSC_0058 Just like that!DSC_0060 Now, darlings, use a melon baller and scoop out the middle, past the seedsDSC_0061 It’s surprisingly easy.

DSC_0176 Isn’t that pretty?DSC_0179The gorgeous apple! And I love stars. Star was my alias in college. Really 🙂

DSC_0062 Eat the tops or feed them to the chicken. Or doggie.DSC_0063 There. All scooped out and ready to fill. I suggest putting down foil to prevent dishwashing.DSC_0066 Put a little brown sugar in the center and on the sides. Just a tad. Totally optional.DSC_0067 Add a little cinnamonDSC_0069 Perfect, no?

Now, put in preheated oven for about 15 min.DSC_0084 An apple full of love. Isn’t that a perfect heart?

DSC_0096If you accidentally overbake them, no worries, just eat that warm, mushy apple pie right up.

Can you only have these for after school? Heck no! They’re pretty terrific for breakfast, lunch, and dinner. Even Valentine’s.

Baked Apple Bites:

Preheat oven to 400.

Wash apples, cut off top

Spoon out seeds (scraping sides a little bit), making a little well

Put a teensy bit of brown sugar and cinnamon inside

Bake at 400 for about 15 minutes or so, depending on how crunchy or soft you like to eat baked apples.

I just inherited a bag of apples from my middle school soccer team so I gotta go – baked apples await! And remember, apples contain quercetin: an apple a day, really does keep the doctor away.

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