It’s that time of year again: BACK TO SCHOOL! If you’re a parent who is looking for simple but fun ways to keep your kiddo nourished, this series of MB recipes is for you. We’ve put together Mother Butter snacks that are low stress, no mess, and even interactive to make you and your little ones feel ready to pack those lunchboxes.
Fruit is more appealing on a stick and with dip: not a science-based fact, per se, but something we know to be true. Making kabobs with the fruits your child loves is a fun way to add color, fiber, and vitamins to their snack time, and the Mother Butter dip is a delicious addition! Plus, this is another place they can get involved in preparing their snack (again, if you’ve got the time!) - they can stir the dip, choose the fruits they’d like to eat, and assist in skewering them, too.
What IS science-based is this quick formula for a kid-friendly balanced bite: The Harvard School of Public Health states that “An easy rule of thumb for a satisfying snack is to pair a protein-rich food with a carb-rich food. Including a healthy fat will quiet hunger pangs even more.”* Here, Mother Butter and yogurt will provide protein and healthy fats, and fruits are the source of carbs. This snack will leave them nourished and ready to focus on the rest of their school day. Remember to save a scoop and a skewer for yourself!
Equipment: measuring cups, measuring spoons, small bowl, spoon, skewers, knife
Ingredients:
- Fruits of choice (berries, grapes, apples, melons, peaches, plums, cherries, pears- anything goes!)
- ½ c Greek yogurt
- 2 Tbsp Mother Butter
- 2 tsp honey
- Cinnamon to taste (optional)
- ¼ tsp vanilla extract (optional)
Method:
- Wash and prepare fruit. Dice any melon, apples, peaches etc to a bite size that fits your skewers.
- Combine yogurt, Mother Butter, honey, cinnamon, and vanilla (if using) in a bowl and mix until smooth.
- Add fruit to skewers and serve alongside yogurt dip!
Tips/Swaps
- Short on time? Use fruits that don’t need to be cut, like grapes and berries.
- Layer the yogurt with granola and fruit for a parfait instead of dip!
- This yogurt dip is also delicious with other dippers, like graham crackers and pretzels.
- Maple syrup can be a swap for honey. Either can be added to taste to your preferred level of sweetness.
- Any yogurt will work here- use “traditional” instead of Greek, any fat % you prefer, or a dairy free option if needed. Whole milk Greek yogurt makes a thick, fluffy dip.
*Source: “Packing a Healthy Lunchbox.” Harvard T.H. Chan, 2022, https://www.hsph.harvard.edu/nutritionsource/kids-healthy-lunchbox-guide/
About The Author: Olivia Portelli
Olivia is a Certified Master Level Nutrition Consultant through American Fitness Professionals & Associates. A graduate of the Restaurant School at Walnut Hill College and former Philadelphia pastry chef for Starr Restaurant Group, she decided to help people with health and wellness after spending a decade working in professional kitchens preventing her own burnout through lifestyle, nutrition and movement. She is passionate about the fact that healthy food can taste great and loves to blend her cooking and nutrition knowledge!
