5 Snacks to make before Ballet Class!
Here are 5 Simple Snacks to feed your child before or after Dance Class:
Ever wonder if you're feeding your child the right foods for dance class? Are they getting the right nutrients to keep them energized throughout class, but not overly hyped up on sugar where they crash half way through? We got you covered!
Alyson Martinez is a registered Dietitian with over a decade of experience working with babies, kids, and teens. She has graciously shared some of her wisdom with Fantasy Ballet and we are ready to share with you!
Miss Haley took Alyson Martinez’s “pre dance” suggestions and decided to try them all out on her own. All recipes are listed, with the benefits here:
Prefer to watch? …….Check us out on TikTok @Fantasyballetadventures!
Almond Banana Muffins
Regular muffins (made with flour and sugar) can leave you feeling sluggish mid-way through class. Instead, these muffins are made with almonds, eggs, and bananas to help maintain your energy and focus during class, and help with muscle recovery afterwards. Make a batch, and store in your freezer for up to 1 month.
Ingredients:
3 overripe bananas
3 eggs
1/2 tsp vanilla extract
1 tsp cinnamon
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
3 cups almond flour
1/8 cup mini chocolate chips
Instructions:
Preheat the oven to 350 degrees F. Place parchment muffin liners in a mini muffin tray.
In a high speed blender, blend the bananas, eggs, vanilla extract, cinnamon, baking powder, baking soda, and salt. Once fully combined, add in the almond flour. Process until incorporated. Add in the chocolate chips, and pulse a few times until mixed in.
Scoop the muffin batter into the prepared muffin pan. Bake for 15-20 minutes, or until golden brown and a toothpick inserted comes out clean. Let cool for 20 minutes before eating.
***Adapted from IFoodReal
2. Banana “Sushi Rolls”
Not only is this a super quick recipe, but it also has all the essential nutrients needed to power through a ballet class- carbohydrates, potassium, and magnesium, to name a few!
Ingredients:
1 small banana
2 tbsp pumpkin seed butter (I used Sunflower butter)
Mini chocolate chips
Instructions:
Cut banana into 1” coins. Spread the outside edges of the coins with pumpkin seed butter, so it looks like a sushi roll. Sprinkle the top with a few mini chocolate chips.
3. M&M Energy Balls
Although these may look like no-bake cookies, they’re packed full of nutrition and are easy enough for the youngest dancers to help prepare.
Ingredients:
1/2 cup natural peanut butter (alternate: pumpkinseed butter or Sunflower Butter)
2 tbsp honey
1 tsp vanilla extract
1/2 cup large flake rolled oats
1/4 cup ground flaxseed
1/4 cup unsweetened shredded coconut
2 tbsp raisins (We substituted with Walnuts)
1/4 cup mini M&Ms
Instructions:
Combine peanut butter, honey, and vanilla in a medium bowl, to a smooth consistency. Add in oats, flaxseed meal, and coconut flakes to the bowl. Mix well until combined. Next, add in the raisins and M&Ms.
Using a small cookie scoops, scoop out dough and roll it between your hands until it forms a ball. Place rolled balls in a covered container, and store in the refrigerator.
***Adapted from Ambitious Kitchen
4. Cottage Cheese Parfait
Cottage cheese doesn’t deserve it’s bad reputation as a “diet food”. For athletes, it’s a fantastic source of protein (for muscle building and recovery) and calcium (for bone development). You can customize the parfait based on your child’s favorite fruits.
Ingredients:
1/2 cup cottage cheese
1/2 cup blueberries, strawberries or raspberries
2 tbsp high fiber cereal, such as Shreddies
Instructions:
Layer cottage cheese and berries in a small bowl. Top with cereal just before eating.
We used Gluten Free Granola for the topping.
5. Hummus Pita Bites
Hummus is a perfect pre-class snack choice because it contains both carbohydrates and protein. It’s versatile to eat in so many ways, but these easy pita bites take no time to prepare.
Ingredients:
Mini whole wheat pita pockets
Hummus
Slices of tomato and cucumber
Instructions:
Cut the mini pita pockets in half. Place a dollop of hummus inside the pita pocket, and then add sliced tomato, cucumber, or any other toppings or sauces that you enjoy.
We hope you enjoyed this blog post and try out a few of these new snack recipes! Let us know what you think and don’t forget to tag us!
Huge shout out to Alyson Martinez! Thank you so very much! Show your support and check out her Instagram and website.
Information BELOW:
http://www.alysonmartinez.com/
For more tips follow @kids.digestive.dietitian on Instagram