School is almost out! That means that kids will be spending a lot more time eating at home or out on vacation with family. A lot of times this season can get us off our regular schedules and sometimes even our crucial daily habits! It can also bring about more opportunities to indulge in tasty summertime favorites that can cool us off, but contain a LOT of sugar- ice cream, slushies, popsicles, etc!
Luckily, there are ways to satisfy your little one’s sweet tooth without taking a chance of cavities and without the “sugar crash” later. The best way to eat sweets AND take care of your teeth and body is to eat fruit!
The best time of year to eat fruit? Summer! Warmer weather makes seasonal fruit (pineapple, watermelon, mango, etc) more readily available and ripe to consumers, allowing you and your family to expand your options.
***Please take note that the saying “too much of a good thing” still applies here! While fruits are most likely the least harmful sweet treat they can still be overdone!
1. Smoothies
A classic favorite, with endless variations. Set aside fruit you want to use for smoothies and store them in the freezer. For whole fruits, such as mangoes, pineapples, bananas, etc, make sure you peel the skin and chop them up before freezing! As for berries, make sure they have been cleared of stems and leaves.
First, choose fruits that are complimentary. Strawberries and blueberries go well with almost anything, as do bananas. Try to avoid mixing all citrus fruits (too acidic), or all tart fruits (too sour).
Next, pick your base. The juice inside the fruit is not enough, otherwise your smoothie will be too thick! For a creamy flavor, use coconut, almond, or regular milk. For an added citrus flavor, use orange juice. Add water for the purest taste. If it is still too tart, add a tablespoon of honey to your mix.
Finally, make sure that the base you have picked fills up the blender enough to just barely cover the top of the fruit before blending. This will ensure the smoothie will not be too thick or watery. Blend and enjoy!
2. Fruit Sushi, or “Fruishi”
A new trend – fun and very pretty! Boil sticky or sushi rice (1 cup rice to 1 ¼ cups water). Then, mix 1 ¼ cup coconut milk, and add ¼ cup sugar (this is the only added sugar in the recipe, and you may use less if desired).
On a sushi mat, spread out the rice flat into a square, covering the mat. Cut desired fruit into thin, lengthy strips. Roll tightly, chop into pieces, and viola!
If a sushi mat is not something you have at have at home, you can try a variation of Fruishi that looks like sashimi. Roll balls of sticky or sushi rice into ovals, and thinly slice fruit to lay on top. It looks so fancy and the kids will love the taste.
3. Fruit Kabobs
Easy, simple, and relatively self-explanatory. Use berries and chop fruit into bite-sized pieces and stick onto a wooden or plastic kabob. This can be fun for kids because they can create patterns of fruit and add however much they want of each fruit onto the skewer.
For more visual appeal check out this caterpillar grape kabob. They’re cute, and its something kids can create as well!
Using red and/or green grapes, spear each grape on its short side. For eyes, use miniature chocolate chips and attach with very small amounts of vanilla frosting. For easy placement, simply dip the flat edge of the chocolate chip into the frosting before sticking it to the end grape.
4. Rainbow Whole Fruit Popsicles
You will need: a popsicle mold, popsicle sticks (optional), 2 kiwis, 1 cup of chopped watermelon, 1 cup of chopped mango, 1 cup of blueberries, 1 cup of chopped strawberries, and 1 cup raspberries.
In small food processor, use the “puree” setting for each portion of fruit. Be sure to rinse between uses.
Next, take only 1 cup of pureed fruit and fill the bottoms of a popsicle mold in equal portions. Freeze overnight or until solid. Then, repeat using different fruits. For the second layer, remember to add a wooden popsicle stick (some molds come with reusable ones too so this step may not be necessary.)
Keep adding layers and freezing until full. Once the last layer is added and solid, remove from the freezer and dip the bottom of the mold in warm water for an easier release of the popsicle. Remove and enjoy!
