Summer Snacks to Keep Your Child Hydrated
No matter how long you’ve lived in Florida, it can be hard to adjust to the hot summers we endure. It’s important to keep your child hydrated during these warmer months, especially if she is active. Water is crucial, but don’t solely rely on it to stay hydrated. Here’s a list of other hydration options, including water-rich summer snacks.
Water-Rich Foods
A food is considered water-rich when it has at least 80 percent water content. There are plenty of fruits and vegetables that already include a high amount of water in your diet. According to Healthline, here are the fruits and vegetables with high water content:
Watermelon: 92 percent
Strawberries: 91 percent
Cantaloupe: 90 percent
Peaches: 89 percent
Oranges: 88 percent
Cucumbers: 95 percent
Lettuce: 96 percent
Zucchini: 94 percent
Celery: Celery consists mostly of water, with half a cup in a one-cup serving of this low-calorie veggie.
Cauliflowers: One of the most diversely used vegetables, cauliflower provides a quarter of a cup of water per one-cup serving.
Recipes with Hydrating Produce
Now that we’ve listed fruits and vegetables with a high content of water, it’s time to prepare dishes that will satisfy your child’s hunger and provide the hydration needed to survive the summertime.
Cucumber noodles: Dress ultra-thin and crisp cucumber noodles in a tangy vinaigrette made with olive oil, lemon zest and juice, garlic, and dill. Start by spiralizing the cucumber, toss in salt, then let stand for 30 minutes. In a large bowl, whisk together the vinaigrette ingredients with salt. When noodles are ready, toss to coat in dressing.
Granita: Granita is a frozen dessert that makes it easy to sneak fruit into your child’s diet. Have your child choose a fruit, then cut four cups worth into cubes. Blend the fruit with ¼ cup lime juice, ¼ cup sugar, and ⅛ teaspoon kosher salt. Puree until smooth, then freeze in a shallow pan for 30 minutes. Scrape the mixture and freeze again for 30 minutes. Repeat for four hours. Add your child’s favorite toppings, and enjoy!
Cauliflower coleslaw: A perfectly hydrating side dish, cauliflower coleslaw calls for:
1 cup chopped cauliflowerets
¼ cup mayonnaise
3 medium green onions
3 ½ cups coleslaw mix
¼ cup vanilla yogurt
1 tablespoon sugar
1 tablespoon dijon mustard
Mix the mayonnaise, mustard, yogurt, and sugar in a small bowl. Combine the remaining ingredients in a large bowl. At the creamy mixture to the coleslaw and toss gently.
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