It’s summer 2018 and you are busier than ever as a parent. Central Ozarks Medical Center understands that. It can be difficult to set aside the time to prepare healthy snacks for your kids. Keep reading for 3 healthy summer snack recipes for your kids. If you are in need of a Pediatrician at the Lake of the Ozarks you can count on, call Central Ozarks Medical Center.
Healthy Summer Snacks for Your Kids
Peanut Butter Banana Smoothie
Prep Time: 5 m
4 medium – banana
1/4 cup – peanut butter, all-natural
2 cup – milk
1/4 cup – chocolate protein powder
1 cup – ice
1 tablespoon – honey
Add all ingredients to a high-powered blender and blend until smooth.
For an extra creamy smoothie, freeze the bananas before using.
NUTRITION PER SERVING% DAILY VALUE
Calories: 335 17%
Fat: 14 g 22%
Carb: 42 g 14%
Fiber: 4 g 16%
Protein: 14 g 28%
Sugar: 27 g
Oven-Baked Garlic-Herb Potato Chips
¼ cup olive oil
2 cloves garlic, thinly sliced
2 sprigs fresh thyme, bruised
2 sprigs fresh oregano, bruised
1 medium russet potato
1 small sweet potato
¼ teaspoon coarse sea salt or table salt
In a small saucepan, heat oil, garlic, thyme, and oregano over medium-low heat for 15 minutes. If garlic starts to bubble, turn heat to low. Remove from heat. Let stand at room temperature until cool. Remove garlic and herb sprigs from the oil. Set aside 2 tablespoons of the oil. (Store the remaining oil in an airtight container in the refrigerator for up to 1 week and use in place of olive oil in recipes.) Preheat oven to 425°F. Line two large baking sheets with parchment paper; brush paper with some of the 2 tablespoons herb-infused oil. Scrub potatoes. Use a mandoline to slice potatoes ⅛ inch thick. Arrange russet potato slices in a single layer on one of the prepared baking sheets; arrange sweet potato slices in a single layer on the other prepared sheet. Brush tops of potato slices with the remainder of the 2 tablespoons herb-infused oil. Bake potatoes, one sheet at a time, for 24 to 26 minutes or until potatoes are golden brown, turning potato slices once halfway through baking. Check potatoes often during the last 2 to 3 minutes of baking since they will brown at different rates. Transfer any potato slices that are nicely browned to a clean piece of parchment paper on the counter. Sprinkle lightly with salt. Serve immediately.
Serving size: 12 chips
Per serving: 80 calories; 5 g fat(1 g sat); 1 g fiber; 9 g carbohydrates; 1 g protein; 6 mcg folate; 0 mg cholesterol; 1 g sugars; 4,022 IU vitamin A; 5 mg vitamin C; 11 mg calcium; 0 mg iron; 84 mg sodium; 181 mg potassium
Nutrition Bonus: Vitamin A (80% daily value)
Carbohydrate Servings: ½
Exchanges: ½ starch, 1 fat
Granola & Yogurt Breakfast Popsicles
1¼ cups low-fat plain yogurt
1½ cups chopped fresh berries (strawberries, blueberries, raspberries and/or blackberries)
4 teaspoons pure maple syrup, divided
1 teaspoon vanilla extract
6 tablespoons granola, large chunks crumbled
Stir yogurt, berries, 2 teaspoons maple syrup and vanilla together in a medium bowl. Divide among six 3-ounce popsicle molds. Stir granola and the remaining 2 teaspoons maple syrup together in a small bowl. Top each popsicle with 1 tablespoon of the granola mixture. Insert popsicle sticks and freeze overnight.
To make ahead: Store popsicles in the freezer for up to 1 week.
Equipment: Six 3-ounce popsicle molds
Serving size: 1 popsicle
Per serving: 100 calories; 2 g fat(1 g sat); 2 g fiber; 18 g carbohydrates; 3 g protein; 0 folate; 3 mg cholesterol; 11 g sugars; 6 g added sugars; 50 IU vitamin A; 2 mg vitamin C; 76 mg calcium; 0 mg iron; 36 mg sodium; 102 mg potassium
Carbohydrate Servings: 1
Exchanges: ½ fruit, ½ reduced-fat dairy, ½ starch
Pediatrics at the Lake of the Ozarks
From their first heartbeat, you want to give your children the best of everything…including the best medical care. Child-focused healthcare and parent education is the practice of providers at Central Ozarks Medical Center from birth to 18 years of age. Our comprehensive services include well-child exams, diagnostic tests, follow-up of chronic problems, sports screenings, as well as evaluation and management of growth and health maintenance. To learn more, visit our website at www.CentralOzarks.org.
Central Ozarks Medical Center
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573.765.5141 — Richland
573.302.7490 — Osage Beach
573.346.4446 — Camdenton
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Serving Camdenton, Laclede, Pulaski, and Miller Counties