Summer holidays = sun, snacks, and chaos.
With school out, routines loosen, snack attacks increase, and suddenly it’s ice cream for breakfast and sweets before bed.
Amber Silverman, nutritional therapist and mum-approved wellness expert, is here to help families upgrade their summer habits, without becoming the food police.
Amber will be sharing even more tips at the Mini Mozart Summer Programme, which runs until 31st August and features a dreamy lineup of family health and wellbeing experts.
But for now, here are her six top tips to help keep things fun, balanced, and dentist-free:
One treat a day – choose it, love it, savour it.
Had ice cream yesterday? Try fruit kebabs or yogurt today. Balance is the name of the game.
Ask before diving into the snack stash. Boundaries, babes.
Slow it down, snacks are more fun when you actually taste them.
If you’re sharing treats (movie night alert), everyone gets a say.
Save sugary stuff for earlier in the day to avoid hyperactive bedtimes.
Homemade lollies – Blend fruit, freeze in layers for rainbow vibes. Kiwi, melon, strawberry = dreamy.
Banana + dark chocolate = true love. Try dipping and freezing!
Melon medleys – Cut up watermelon, honeydew, cantaloupe. They’ll eat it just because it looks fun.
Homemade popcorn with cinnamon and a tiny bit of icing sugar.
DIY healthy mousse, chocolate PB-stuffed dates, or even homemade Bounty bars (yes, really – recipe below).
Cheese & chia seed scones
Homemade hummus – Blend chickpeas, tahini, garlic, lemon, water. Boom.
Edamame beans – Quick, frozen, full of goodness.
Nuts and seeds – Perfect for park days or car snacks.
Pool day or seaside trip
Backyard camping
Dress-up sleepovers
One-on-one time with Mum or Dad
A special outing or a later bedtime
Fizzy drinks? Only after they’ve had water.
Add fruit slices to water: strawberries, orange, lemon, cucumber.
Eat your water! Watermelon, cucumber, citrus, celery and radish all have 90%+ water content.
Out and about? Try coconut water: a hydrating, tropical alternative to soda.
Pick one new cuisine a week: Mexican, Italian, Korean, Middle Eastern. Explore, cook, taste.
Make your own pizza – dough kneading + topping combos = full-on edible science class.
Whizz up homemade pesto – raw garlic = immune boost!
Use an air fryer for fast, healthy versions of crispy faves like chips.
Flourless pancakes anyone? Scroll for Amber’s go-to recipe that’s become a family breakfast staple.
Ingredients (for 1):
1 egg
½ mashed banana
¼ cup oats
½ tsp cinnamon
1 tbsp chia seeds
Whisk it all together. Let the batter sit (5 mins or overnight). Fry on both sides until golden in coconut oil or ghee. Serve with berries, yogurt or compote.
Why we love it: Chia seeds are packed with omega-3 fats, perfect for skin, brain, and fighting inflammation.
Ingredients:
150g dark chocolate
50g coconut oil
100g coconut cream
100g desiccated coconut
Instructions:
Melt the coconut oil. Mix with coconut cream + desiccated coconut.
Press into a cling film-lined dish and freeze for 30-45 mins.
Cut into bars, dip in melted chocolate, place on parchment paper.
Chill in fridge. Enjoy post-dinner or as a cheeky snack.
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