by Jess Snyder
In my previous post I discussed how summer snacks can be tricky and some fun ways to make sure kids are getting the nutrients they need. In the summer there’s often not as much of a regimented schedule from day to day, and some days can have lots of free time while others are packed with activities. But what do you do if you with the additional challenge of having one or more children with diabetes? Snack time quickly becomes vitally important.
This excerpt from D-Mom Leighann Calentine’s book Kids First, Diabetes Second lists some wonderful snack advice from Becka Siegel, parent of a child with type 1 diabetes and author of the blog Just a Bunch of Momsense. Becka has found ways to satisfy her son’s sweet tooth and get him some necessary fruits and vegetables. Whether you’re monitoring your kids’ blood glucose or just trying to keep them cool, these treats are sure to be crowd pleasers.
Here’s Becka’s advice:
If there’s one healthy snack that never seems to go out of style with my kids, it’s smoothies. Now, I’m not talking about the “wannabe” smoothies found at your local convenience store that are laden with sugary, artificial fruit flavored syrup, but REAL smoothies, with REAL ingredients. Don’t get fooled by the knockoffs!
Smoothies are one of the most versatile and foolproof things you can make. The possibilities are endless, and it’s nearly impossible to mess them up. Smoothies are typically made of fruit, milk, protein powder, and ice; however, lots of other things can be added for extra flavor or nutrition.
You can experiment to find a flavor your kids will love and ask for time and time again. Smoothies can also be frozen and eaten with a spoon. These are especially great for lunch boxes. Your kids’ friends will be envious as they watch these frozen treats being devoured.
A few years ago, I invested in a Magic Bullet, which has paid for itself a hundred times over. In the warmer months, it has a permanent spot on my countertop since we tend to make smoothies on a daily basis during those times. They are oh-so-refreshing on a hot day! I like the Magic Bullet because it’s much easier to clean up than a regular blender, and it’s easier to make separate smoothies according to everyone’s individual tastes. Of course, you don’t need a Magic Bullet to make smoothies—an ordinary blender will do the trick, too.
I gather all my ingredients, get out four mugs and eight storage bowls, and can easily whip up eight one-cup smoothies in four different flavors in about five minutes. I pop the bowls in the freezer, and they’re ready for a quick snack or to throw into a lunch box in the mornings. The smoothies will stay frozen until lunchtime and have a “hard ice cream” consistency. My kids are able to eat them with a heavy-duty plastic spoon and are always thrilled to see a smoothie in their lunch boxes!
Smoothies are also inexpensive. I buy fresh fruit or bags of frozen fruit, large tubs of plain or vanilla yogurt, and a can of protein powder, which lasts a very long time. I tend to make mostly yogurt-based smoothies; it’s good for you and adds a nice creamy texture.
To keep track of the carbs for each smoothie serving, I add the total carbs of everything I’m putting into the blender and then divide the carbs according to how many servings I’ve made. I use a dry-erase marker to write the number of carbs on the lid of the bowl before placing them in the freezer.
Below, I have listed a few basic recipes to give you an idea of what goes into a typical smoothie, but you can vary it depending on your tastes. For extra health benefits, you can also add a teaspoon of wheat germ, brewer’s yeast, and/or ground flaxseed. Also, if you prefer your smoothies a little sweeter, I recommend using regular or all-natural sugar, as opposed to an artificial sweetener or sugar alternative.
You also don’t need to use yogurt in all of your smoothies. Instead, you can use milk, juice, or even water. These liquids help with the blending process. The only limit is your creativity. So, dust off those blenders and start whipping up some delicious smoothies today!
Strawberry-Banana
• 1 medium banana (I just break it in half)
• 1 cup fresh or frozen strawberries
• 1/2 cup plain or vanilla yogurt
• 1/2 cup milk
• 2 Tbs. protein powder (vanilla)
• 1 tsp. vanilla extract
• 3 ice cubes (optional)
Tropical Delight
• 1 medium banana
• 6 pineapple chunks
• 1 coconut popsicle
• 1/2 cup plain or vanilla yogurt
• 1/2 cup orange juice
• 2 Tbs. protein powder
• 3 ice cubes (optional)
Peachy Keen
• 1 cup fresh or frozen peaches
• 1 cup plain or vanilla yogurt
• 1/2 cup milk
• 1/4 tsp. nutmeg
• 2 Tbs. protein powder
• 1/2 tsp. almond extract (optional)
• 3 ice cubes (optional)
Becka Siegel is the parent of Brandon, who was diagnosed with type 1 diabetes in June of 2002 at the age of 6. She writes the blog Just a Bunch of Momsense where she shares a variety of things including recipes, gift ideas, DIY projects, useful tips on diabetes, couponing and more, but mostly focuses on healthy, diabetes-friendly lunchbox ideas, suitable for kids, teens, and adults.
Read other articles by Jess Snyder
Green Machines
Teenie Weenie Size Ten to Fourteenie?
Exploding Safely
Jessica Snyder joined the Spry Wellness Blog as a contributor in 2012. She is currently working to obtain an undergraduate degree in English and Communications at the University of Michigan.
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