If you’re looking for easy and tasty ways to pack more nutrients into your children’s snacks, you’ve come to the right place. These two recipes can be made in a few minutes and saved for later, which is perfect for busy parents. Laury Ellingson, a registered dietitian at Sharp Grossmont Hospital, shares two recipes she likes to make for her 10-year-old.
Blueberry Sorbet or Popsicles
Yields 2 servings of sorbet or 6 popsicles
2 cups frozen blueberries
4 to 6 teaspoons honey*
12 to 16 ounces blueberry-flavored yogurt of choice (only if making popsicles)
*Children ages 1 and under should not eat honey.
To make the ready-to-eat sorbet, blend frozen blueberries and honey until smooth.
To make popsicles, add 12 to 16 ounces of blueberry-flavored yogurt before blending. Once smooth, pour the mixture into popsicle molds and put in the freezer for one hour.
Blueberries are a very good source of vitamin C and vitamin K, and are rich in dietary fiber and antioxidants. Because this recipe uses the full fruit, it is healthier than ones that use fruit juice. The popsicles are also much lower in sugar than traditional popsicles.
Mango Orange Smoothie
Yields 1 serving
1 cup frozen mango
1/2 to 3/4 cup orange juice
6 ounces peach or mango-flavored yogurt of choice
1 to 2 teaspoons honey
Blend the mango, juice, yogurt and honey until smooth.
If desired, add 1 to 2 ounces of carrot juice. Carrots are a very good source of vitamin A, fiber, potassium, vitamin B-6 and vitamin C. Don’t worry if your child doesn’t like carrots; the mango flavor overpowers the carrot, making it hardly noticeable. If there is any smoothie left over, freeze it in a popsicle mold for later.