Food is fuel, and so much more! A healthy diet is essential for optimal health and wellness. Ensuring that the food you put into your body is unprocessed, low in artificial sugar, and salt means a better functioning you. Eating a well-balanced selection of refreshing, as well as nutrient rich snacks this summer will create long-lasting energy to help you stay focused, productive, and ready to take on the hot summer day. Good nutrition is vital to your body’s overall health at any age, as well as your mental and emotional state. Side effects of healthy snacks include a boost of positive energy, good nutrition helping improve well-being, managing a healthy weight, maintained immune system, digestion, brain activity, and reduces the risk of chronic disease. Our 5 Refreshing Healthy Snacks Ideas are all nutritionally dense, easy to make, and, most importantly, delicious! You will be surprised how a hint of mint can change a simple watermelon smoothie, or how a teaspoon of nut-butter can enhance the flavour of an apple.

What makes a snack healthy and refreshing? 

Food in required throughout the day to sustain energy and natural bodily functions. It is important to ensure that in between meals, when we want a refreshing pick-me-up, that what we grab for as a snack is nutritious. Having an extra serving of fruits or vegetables with a good mix of carbohydrates, protein or healthy fats will provide for the best nibbles. Snacks don’t need to be boring… with simple and nutritious ingredients, and a bit of creativity, you can create balanced and healthy recipes without giving up on taste. Turn your fruit into a refreshing juice and vegetables into a veggie crudité with a hint of olive oil. 

Here are 5 Refreshing Healthy Snacks to help you feel cool this summer!

1. Watermelon Smoothie with Mint 

There is nothing more refreshing than watermelon during a heatwave. Watermelon holds a high-water content at 92% water, making it a very light snack, while helping you feel full and hydrated. Some nutrients include carotenoids, vitamin C and cucurbitacin E. Watermelon smoothie is not only hydrating and nutritious, but also delicious.  

Ingredients:  

  • Watermelon 
  • Mint 
  • Lime/Lemon Juice 
  • Ice cubes 

Directions:

Grab a watermelon and get a big knife, a little workout is coming for you. Cut the melon in half then scoop out little blissful watermelon balls, as you would ice cream, but this snack is refreshing, healthy, and nutritious. Place each chunk of watermelon into a blender. Then proceed to pick some fresh mint and sprinkle in. Add lime or lemon juice with ice cubes and blend. Your watermelon smoothie is now ready to be enjoyed!

watermelon smoothie summer snack

2. Frozen Yogurt Bark 

Yogurt is a fantastic summer mid-morning or afternoon snack. This food that has been consumed for hundreds of years, providing a wide variety of nutrients and benefits. Yogurt is high in calcium, B vitamins, minerals, and probiotics, boosting bone and immune health. The Greek variety is a great choice, as it is high in protein and probiotics, making it more filling, aiding appetite and digestion. When selecting your choice of yogurt make sure to keep an eye out for those containing high amounts of added sugar or flavoring that could cause adverse effects.  

Ingredients: 

  • Yogurt 
  • Honey 
  • Fruit of your choice 
  • Parchment paper 

Directions: 

Line a freezer proof dish with parchment paper, to ensure your frozen treat doesn’t stick. Take your yogurt of choice and spread out evenly. Drizzle over some honey for some added natural sweetness, and top with your fruit of choice, mixed berries work well. Place into the freezer for 2-3 hours to firm-up and set. Once the time is up cut into pieces and enjoy. You can store any remaining pieces of your refreshing treat in the freezer.

summer snack yogurt

3. Smashed Cucumber Salad 

Cucumbers are another great light and refreshing snack. High in beneficial vitamins, nutrients, plant compounds and antioxidants they are also hydrating during a hot summer afternoon. Antioxidants found in this food include flavonoids and tannins, which are helpful in preventing accumulation of harmful free radicals. Composed of approximately 96% water and a good amount of soluble fiber, cucumbers are great for your digestion. More savory and cool, this healthy snack is sure to hit the spot, or make for a great side dish.  

Ingredients: 

  • Cucumber 
  • Salt 
  • Apple Cider Vinegar 

Directions: 

Grab some cucumber and leave on the skin. Eating cucumbers with the peel provides the maximum amount of nutrients. Using a rolling pin or mallet, smash the cucumber. Proceed to cut into bite sized pieces and place into a bowl. Splash over some apple cider vinegar and a pinch of salt. Toss to combine and enjoy.

summer cucumber sliced

4. Avocado on Toast 

Avocado has become greatly popular in the last few years and for good reason. This creamy green goodness is a great source of healthy fats, fiber, and an array of vitamins. Eating foods with a notable amount of healthy fats is a good thing! Beneficial fats keep you feeling full and satisfied and keep your blood sugar levels stable. In addition, avocado is also a great source of fiber, helping support a well-functioning bowel. To be eaten at any time of the day, enjoy this green stone fruit in a variety of ways and dishes.  

Ingredients: 

  • Avocado
  • Bread 
  • Lemon 
  • Salt and Pepper 

Directions: 

Select a ripe avocado and get your knife ready. Start at the stem with the tip of your knife, and bring down to the pit, and rote around. Then give a gentle twist and open to expose a green dream. With a spoon or knife remove the pit. Next roughly score each half horizontally and vertically making a dice and scoop out all the pieces into a small bowl. Squeeze over some lemon to help the avocado from browning and to add some freshness. Add a pinch of salt and cracked pepper for taste. Cut a piece of your favorite bread, whole grain or sourdough are great options, and toast to make crispy. Spread your avocado mixture over your toast and dive in.

avocado sliced in summer

5. Nut-Butter Topped Apple Slices 

An apple a day keeps the doctor away, this may not be entirely true, but apples have numerous health benefits. Nut-butter topped apple slices, is one of the easiest healthy snacks to prepare. This two-ingredient snack is jam packed with nutrients, vitamins, protein, fiber, and healthy fats. Apples are a good source of soluble fiber and vitamin C. If you have a history of nut allergies, play it safe. Nut butter can be made from a variety of nuts such as peanuts, almonds, cashews, macadamias, walnuts, hazelnuts and more. Nut butters contain a number of important nutrients including protein, healthy fats, fiber, vitamins and minerals.  

Ingredients: 

  • Apple 
  • Nut butter 

Directions:  

Pick an apple, whichever variety you prefer and slice into pieces. Select your favorite nut butter and top each slice with an appropriate serving, and that’s it! Munch away on your healthy and crisp snack.

apple for summer smoothie

Be sure to try out at some of our recommended healthy and refreshing snacks, helping you feel cool for summer. For more healthy recipe ideas check out our vegan brunch recipes. Make healthy and delicious food at home and share with your loved ones. Be sure to subscribe to our newsletter where we regularly share new content covering various categories about optimizing your health and wellness.