Kids need lots of fuel to grow.
And what is fuel for the human if not food?
But because kids use up energy all the time, they may need to eat more (and more regularly).
You may be wondering then why your kids are always so hungry after they get back from school. Even if it’s only been a few hours since their recess.
But while kids do need more fuel for their body, this doesn’t mean you should overfeed them.
If those heavy carb-ridden lunches are bogging them down in the afternoons (making it hard to focus on homework), then it’s time to try some light after-school meals to keep them energised and refreshed to continue their day as productively as possible.
When it comes to snacks, it’s important to make sure they’re not only healthy but also delicious.
Your kids will much more likely enjoy them on a regular basis, eliminating the need to reinvent the menu every time.
Without further ado, here are some suggestions to help all parents:
Kid-Friendly After-School Meals
Lazy Sandwiches
A lazy sandwich is basically any sandwich that doesn’t require a gas stove. Or a traditional toaster.
They can be eaten cold and made from any ingredients that you have on hand.
Most mums will usually make a cheese sandwich but you can easily prepare sandwich fillings in advance. Tuna, egg and chicken are popular ones.
Do opt for low-calorie mayo if you can, and whole meal bread.
Be sure to include lots of healthy veggies as well.
Try to avoid ‘dessert sandwiches’ like peanut butter and jelly, or Nutella.
They may give your kids a sugar rush, and then they won’t be able to do anything else once the brain fog sets in.
Opt for high protein, high fat, low-carb options instead.
Finger Food
Finger food are small, often bite-sized delicacies that you can eat several helping of.
They are not complete meals and mostly served as appetisers.
Fritters, nuggets, kebabs and one of those smaller muffins are considered finger foods that are child-friendly.
Unlike lazy sandwiches, you may need to get a little hot and heavy in the kitchen to get them prepared.
Since we’re looking for efficiency, you shouldn’t be spending more than 5 minutes.
To use fritters as an example, you need to prepare a batter in advance (although this is doable since most batters can keep for days, if not weeks).
So a little meal prep won’t hurt you.
You can leave out the veggies and just prepare the flour batter so that they won’t get soggy.
Instead of regular white flour, consider chickpea flour for extra protein and a healthy blend of steamed and pureed veggies like carrots, broccoli, zucchini and capsicum.
Child-Friendly Charcuterie
To take the finger food concept a step further, why not prepare a mini charcuterie plate for your kids as their after-school snack.
You don’t need to go crazy, of course. Just throw something together without much ceremony.
Unlike the previous two suggestions, a charcuterie plate is all pre-made stuff that you don’t need to microwave, heat or even cut.
The above recipe entails a party platter, but it doesn’t have to be that extravagant.
Some good accoutrements to have on a child-friendly charcuterie are crackers, fresh fruits (grapes) dried fruits (figs, apricots, raisins), nuts, hard and soft cheese, pickles and deli meats.
Be careful about the type of deli or preserved meat you get for your kids though.
They are still a type of processed food and should be eaten in moderation.
Some healthier choices include turkey, chicken breast and roast beef.
Protein Smoothies
Smoothies are like liquid meals and make quick and amazing after-school meals.
They’re very filling and can keep your child satiated for hours until it’s time for dinner.
A good protein shake should ideally have lots of protein and healthy fats.
Having pre-frozen fruits (and veggies) also means you can make smoothies on the fly without much prep-work.
Some good ingredients to incorporate into after-school smoothies include a type of milk (or any liquid), pure Greek yoghurt (for extra protein), nuts (walnuts, almonds, pistachios, pumpkin seeds), bananas, oatmeal, dates, some leafy green veggies and a sweetener like honey or maple syrup.
Quick Meals, Endless Possibilities
There are endless possibilities when it comes to after-school meals.
And they don’t even have to be full-on 3-course meals either.
After all, even if you’re a stay-at-home parent, you still have plenty to do without slaving the entire day in the kitchen.
In fact, if you’re pressed for time, you can even get your kids to join in on the food prep.
This will help them develop some useful kitchen and cooking skills for when they’re grown up.
And once your kids are old enough, they may even be able to figure out their own healthy meal plan—without you even having to lift a finger.
For more insightful stories and fun recipes, stay tuned to Motherhood Story!