Nutrient Dense, Plant Based Snacks for the Summer
When the summer heat rolls in, our bodies crave lighter, refreshing bites that fuel us without weighing us down. Simple and easy snacks can also be packed with nutrition and delicious flavors. At Leaf and Loaf, we believe in food as medicine – and that includes snacks. When my kids were young, Summers meant lots of swimming, running around with friends and they were hungry EVERY SEVEN MINUTES!!! Processed foods are not going to satiate or fill you up. There is no nutrition in packaged, fake food! Try some of these nutrient dense and delicious snacks that are good for our bodies and see if the snacking subsides just a little bit.
These snacks will help you stay energized, hydrated, and satisfied all summer long. And here’s the trick… these ‘snacks’ can also be a meal. They are super easy to put together and kids can do it, too. If kids make their own food and snacks they are more likely to eat them. Let them do it! Be creative. There aren’t a lot of rules here but everyone must wash their hands with hot soapy water before beginning. 🙂
1. LEMON BERRY YOGURT BARK
INGREDIENTS
• 2 cups plain, full fat Greek yogurt or coconut yogurt- it should be thick!
• 2 tablespoons lemon juice & zest (to taste)
• 2 tablespoons maple syrup
• 1 teaspoon vanilla extract
• 1 cup fresh berries (frozen works, too!)
• 1/4 cup toasted seeds or nuts (pistachios, pumpkin seeds, almonds) * My favorite is salted pepitas!!!!
DIRECTIONS
1. Line a baking sheet with parchment paper.
2. Mix the yogurt, maple syrup, vanilla and lemon juice and zest in a bowl.
3. Spread the yogurt mixture onto the parchment. It does not need to reach the sides but should be an even thickness. Use a rubber spatula.
4. Scatter the berries, nuts and seeds across the yogurt.
5. Place the baking sheet in the freezer for 3+ hours until completely solid.
6. Break the bark into chunks and enjoy!
7. Keep in a sealed container in the freezer.
2. NUT BUTTER BANANA BITES
INGREDIENTS
• 2 ripe bananas
• nut or seed butter (peanut butter, sunflower, almond..)
• toppings: mini chocolate chips, chopped nuts, seeds
DIRECTIONS
1. Line a baking sheet with parchment paper.
2. Peel and slice the bananas into 1/2” thick discs. Place flat side down on the parchment with space between each disc.
3. Place the baking sheet in the freezer for approximately 3 hours or until the bananas are frozen solid.
4. Add your favorite nut / seed butter to each slice, making sure it covers the flat side with a thin layer.
5. Sprinkle salted pepitas, sunflower seeds, mini chocolate chips- whatever combination you love!
6. Place the tray back in the freezer for another hour until everything is frozen solid.
7. These are now individually frozen so you can remove them from the tray and place them in a container and keep them in the freezer. Take out the number you want to share with friends and enjoy!
3. GUACAMOLE ON THE GO
INGREDIENTS
• 1 ripe avocado
• salt, pepper, everything but the bagel seasoning
• lemon / lime
• whole grain crackers – almond crackers are my favorite!
• cucumber slices, carrot and celery sticks
DIRECTIONS
1. Wash the avocados well. Slice them in half, remove the pits.
2. Squeeze a little lemon juice/ lime juice on the cut part, sprinkle some seasonings and then just dig in with the crackers and fresh veggies!
4. CHOCOLATE ALMOND CHIA PUDDING
• 2 cups unsweetened non-dairy milk (almond, soy, hemp, oat)
• 1/2 cup chia seeds
• 1/2 cup hemp seeds
• 2 tablespoons maple syrup – optional. add to taste)
• 1/2 teaspoon almond extract (or flavor of your choice)
• 2 teaspoons unsweetened cocoa powder
• 1 pinch pink Himalayan sea salt
• 1/2 cup toasted slivered almonds for the top
DIRECTIONS
1. Combine all ingredients into a high-speed blender. Blend until smooth.
2. You can portion it out into small canning jars and place them in the refrigerator for a few hours to give them time to thicken.
4. Your nutrient dense snack is ready to grab and go.
5. Top with crunchy toasted nuts, seeds or a little granola right before enjoying!
There are so many variations to this recipe. You can make it fruity, you can make it a simple vanilla, lemon or even plain! Balance the flavors of the pudding with the toppings. Have fun with this. You can make a vanilla one and let everyone make their own custom flavors in their individual canning jars!
Snack Smarter This Summer
Choosing nutrient-dense snacks can help you stay balanced, energized, and nourished – even in the busiest summer months. Whether you’re lounging by the pool or powering through a workday, these easy options deliver more than just flavor- they support your health, too. Hopefully the natural fats and protein and fiber will help keep those growing kids full for more than a minute!
Want help planning a week’s worth of feel-good food for your summer schedule? Let Leaf and Loaf take the guesswork out of healthy eating with custom meal prep and snack planning.
👉 Book a consultation with Chef Sue today and snack smarter all summer long! sue(at)leafandloaf.com