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Feature Articles: Food, Fitness and Children


Fun snacks for kids of any age

Janet Hackert, Nutrition and Health Education Specialist, and Connie Mowrer, FNP Program Manager, University of Missouri Extension


There are lots of easy and nutritious snacks that are also delicious and fun to make and eat, no matter what age we are. Kids that are involved in making or growing or selecting their foods are more likely to want to eat them. Here are some easy snack recipes for kids to help with that include veggies, fruits and milk.


Be sure to have everyone wash hands with soap and warm water, scrubbing for 20 seconds (about as long as it takes to sing the ABC’s), before handling or eating food.


Dino Dip

  • 1 cup low-fat or fat-free plain yogurt
  • 1 cup low-fat sour cream
  • 1 package dry ranch dressing mix


Mix all ingredients together in a bowl. Give each child a dollop to avoid double dipping. Serve with some old standbys like baby carrots or broccoli trees, or try something new from the store, farmers market or garden like kohlrabi, raw beets or grape tomatoes.


Fruit Smoothie

  • 1 cup orange juice or pineapple juice
  • 1 cup plain yogurt
  • 1 frozen banana
  • 1 cup favorite frozen fruit (strawberries, raspberries or peaches are good)
  • Sugar or honey to sweeten, depending on fruit’s tartness


Blend in a blender or food processor until all ingredients are smooth. Pour in a glass or eat with a spoon.


Ice Cream in a Bag

  • 2% chocolate milk (can also use whole white milk with fruit or syrup)
  • Snack sized zip lock bag
  • Quart sized freezer zip lock bag
  • Ice
  • Rock salt


Pour 1/2 cup milk into snack bag and close tightly. Put 2-3 cups of ice into the quart sized freezer bag. Sprinkle a little rock salt on the ice. Slip the closed baggie of milk into the bag with the ice. Close tightly. Shake vigorously until the milk is frozen, being careful not to break either bag. Remove the small bag with the ice cream. Wipe the salty water from the outside of the bag and the baggie seal so your ice cream won’t taste salty. Unzip the ice cream baggie, insert spoon and eat. **An added bonus — no dishes


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Last update: Monday, July 17, 2017