Easy-to-prepare recipes for summer snacking whether poolside or seaside, at a picnic or enjoying any of South Africa’s many outdoor adventures.
These simple nutritious recipes from Sonal Ratan, dietitian at FUTURELIFE®, are perfect for summer snacking, allowing you to fully engage in holiday experiences without compromising your health goals.
South Africa’s summer is unmatched for its vibrant energy, offering plenty of opportunities to unwind. But the relaxed vibe sometimes has an unintended downside: partaking in quick, on-the-go meals that are often calorie-dense. These summer snacking recipes strike the ideal balance between indulgence and nourishment, ensuring that every bite contributes to a summer filled with vitality and enjoyment.
Nutritious summer snacking at its best
Say goodbye to calorie-dense and nutrient-poor snacks and hello to more nutritious options.
“With just a few conscious adjustments you can stay in the holiday spirit without compromising your health goals,” says Ratan.
These are her favourite easy recipes for ideal summer snacking that the entire family will enjoy.
Berry ice popsicles
Serves 6, these popsicles are ideal for poolside snacking and are refreshing on even the hottest of days.
Ingredients
- 1 cup FUTURELIFE® ZERO Smart food™
- 2 cups berry juice
- 1 cup water
- 12 fresh strawberries (or any other berry) cut up into small cubes
- 1 drop of pink food colouring for fun (optional)
- 6 plastic cups or an ice popsicle mould
- popsicle sticks.
Method
1. Blend together FUTURELIFE® ZERO, berry juice and water until smooth.
2. Pour equal amounts of blended liquid into ice popsicle moulds or plastic cups.
3. Add equal amounts of strawberries into each cup/mould.
4. Place into the freezer for 2 hours.
5. Remove to put in sticks.
6. Leave overnight to freeze completely.
Tropical pina colada smoothie
Serves 2, this smoothie combines all the flavours of fresh fruit into one delicious, creamy mix, perfect for summer snacking.
Ingredients
- 1 cup pineapple, peeled and diced
- 1 apple, skin and core removed and sliced
- 1 orange, peeled and segmented
- 1 cup fat-free milk
- 3 tablespoons reduced-fat coconut milk
- 1 handful of ice 50g (5 heaped tablespoons) Banana flavour FUTURELIFE® Smart food™.
Method
Add all the ingredients to a blender and blend on full power until smooth.
Vanilla, coconut and honey high-protein balls
Yields between 6-8 protein balls. It’s quick and easy to make this high-protein snack, which is not only great for on-the-go summer snacking, but also for school and work lunches.
Ingredients
- 1/2 cup FUTURELIFE® HIGH PROTEIN Smart food™ Original
- 1/4 cup coconut flour
- 1/4 cup coconut flakes
- 1 teaspoon vanilla essence
- 2 tablespoons honey
- 2 tablespoons low-fat milk.
Method
1. Add all ingredients to the bowl of a food processor or use a hand blender and process until they have fully combined to form a dough. Depending on your ingredients, you may need to add an extra splash of milk or a small sprinkle of coconut flour. The mixture should stick together easily when pressed without being overly sticky.
2. Using a tablespoon, roll dough between your hands to form balls (about 6–8).
3. Store balls at room temperature in an airtight container or the fridge for an extended period.
A healthier approach to summer snacking
With FUTURELIFE®’s range of simple and nutritious recipes, you can enjoy the best of our South African summer guilt-free. It’s all about balance – savouring holiday indulgences while making healthier wholesome choices, whether poolside summer snacking, packing nutritious treats for picnics or simply staying fuelled on outdoor adventures.