Healthy Treats to Beat the Heat

by Melia.  Melia is a 2019 senior at Amador Valley High School and captain of the varsity cheer team. 

In the summer when the temperature is north of 90 degrees and you're spending time outside, it's a great idea to make some healthy treats to keep yourself cool and energized.  

1. Banana Nutella Roll Ups

This snack only takes 5 minutes to make and is perfect for a day at the pool or the beach with your friends.  If you don’t love Nutella you could sub in peanut butter, or any type of nut butter really. A fun version of it is to use peanut butter and jelly.

Ingredients-
2 bananas
4 Tbsp of nutella or peanut utter
2 soft flour tortillas
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Directions-
1. Spread nutella and/or peanut butter on the tortillas.
2. Peel the bananas and center one on each tortilla
3. Roll the tortillas tightly around the bananas.
4. Cut into pieces.
Makes two roll ups.

2. Strawberry Energy Bites

These energy bites are a delicious and healthy option for breakfast. You could pack this snack for a hike or sports practice. If the natural sugar in the strawberries is not sweet enough for you, you could always add in an extra 1-2 tbsps of maple syrup. I love this snack because you could make it the night before and it would be ready to go for early morning adventures.

Ingredients-
2C frozen strawberries
1C oats                                                
½ cup coconut flour
2 tbsp coconut oil
1 cup dried shredded coconut
½ C of sunflower seeds
Optional: 1-2 tbsp maple syrup

Directions-
1. In a food processor, mix the strawberries, oats, coconut flour, sunflower seeds, coconut oil, and maple syrup (if you want extra sweetness.)
2. Once it becomes a paste, scoop out the dough and form bite size balls.
3. Roll the balls in the dried coconut
           
Makes around 30 energy bites.

3. Strawberry Limeade Slushies

This drink is super refreshing, easy to make, and is great for the hottest of days! I love drinking this by the pool with my friends. 

Ingredients- 
2 C ice cubes 
¾ C water
¼ C lime juice
4 Tbsp sugar
4 strawberries
Lime slices
Directions-   
1. Add everything to blender
2. Blend until smooth 
3. Pour into cups and garnish with extra strawberries and lime wedges.

*Try adding 7Up for a tangy variation on this recipe.
Makes 4 smoothies.

4.  Fruit Infused Water

This drink is just a simple twist on your regular water but I like making it because you can add any fruit you want!  

​Putting this into your water bottle instead of regular water might help you keep hydrated better in hot weather because it’s a little more interesting than the plain stuff!

Ingredients- 
10 mint leaves     
1 orange
6 strawberries
4C water

Directions- 
1. Cut the orange into thin slices or wedges
2.  Cut the strawberries into thin cross sections
Put all the fruit and mint in the water
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2. Refrigerate overnight