Guest columnist

CEO at Sullivan 180

Either for sports or after a long day of learning, children and teens need to refuel! Healthy snacks can help replenish good energy and keep blood sugar levels stable, support muscle recovery from sports, improve concentration for homework time, and prevent overeating later in the day.  

Overall, healthy snacks support growth and development; and establish good eating habits for a lifetime. 

While nuts are packed with essential vitamins, minerals, and healthy fats, we understand that some people have allergies and others may be picky eaters. If you’re looking for alternatives to the typical trail mix, here are some options that kids might enjoy:

• Yogurt: A great source of protein and calcium to keep kids fueled.

• Popcorn: A whole grain snack that’s light and crunchy, perfect for a quick energy boost.

• Celery with peanut butter: A tasty, protein-packed combo to keep hunger at bay.

• Smoothies: Blend up fruits, veggies, and protein for a refreshing, nutrient-dense snack.

• Turkey with avocado roll-up: A savory snack with healthy fats and lean protein.

• Veggies with hummus: A crunchy, satisfying option full of fiber and plant-based protein.

You Will Need: 

Gear: Measuring Cups, Medium-sized mixing bowl, Containers

Ingredients: 2 cups toasted nuts: walnuts, almonds, cashews, pecans

1 cup dried fruit: raisins, unsweetened cranberries, cherries, chopped pineapple, apples or apricots

1 cup coconut flakes, pumpkin seeds, sunflower seeds, granola, banana chips, popcorn

Instructions: Put all ingredients in the bowls and stir well

Pour into the container or portion into jars.  Cover tightly and store at room temperature for 1 month.

Yields: 4 cups

Source: chopchopfamily.org

Sullivan 180 is a non-profit organization dedicated to building a healthy community one degree at a time through people, places and policy, with an intentional focus on prevention and empowering a healthier generation. Sullivan 180 has partnered with the Sullivan County Democrat and Claire Burns to bring you delicious and nutritious recipes on the first Friday of every month. For more information on the work of Sullivan 180, visit Sullivan180.org.