Juggling deadlines, client calls, and the endless demands of running a business while managing a family can feel like you’re being stretched to the limit like a Stretch Armstrong toy (remember those?). But what if a simple, enjoyable ritual could bring a sense of calm and connection to your afternoons, and boost work productivity, while nourishing you and the kids and strengthening bonds?
Enter: the mighty after-school snack.
It’s not just about staving off “hanger” (though that’s definitely a bonus). A well-planned snack break can be a game-changer for freelancers. Here’s why:
1. Reconnect and Recharge:
After a long day at school, kids are often bursting with stories, frustrations, and questions. Sharing a snack creates a relaxed space for them to open up. This dedicated time for connection can also help you transition from “work mode” to “parent mode” more smoothly.
As you nibble together, you’ll get a glimpse into their world and strengthen your bond (with teenagers there’s always hope). Kids, especially teens, want to offload their frustrations, yet do not want lectures. They want to feel heard. That’s why many child psychologists suggest that you just listen, do a lot of head nodding and pop in a few “hmmms”. You may find it hard to hold your tongue on your position on why teacher so-and-so was just trying to do their job and probably does not want to make your child’s life painful, but silence is golden at this time. Pop another snack in when you feel compelled to lecture! You can always empathise with them now (by repeating what they mentioned happened to them – just the facts) and keep the parental guidance for another time.
2. Fuel for Focus:
Freelancers know the afternoon slump all too well. Instead of reaching for another coffee, join your kids in a nutritious snack. Think of it as a pit stop for refuelling and re-energising. A balanced snack provides sustained energy, helping you power through those remaining tasks while your kids happily play, walk the dog, chill out or tackle homework.
3. Dinnertime De-Stress:
A hearty after-school snack prevents those pre-dinner meltdowns caused by ravenous hunger. Everyone’s more likely to arrive at the dinner table in a good mood, making mealtimes more enjoyable and less stressful.
Plus, many children have after school or evening activities such as music lessons, tutors or sports. These all-important extras can uproot your evening meal plans and those evening work catch-up sessions. Having a more substantial snack after school or even having an earlier dinner (even if just for the kids) followed by healthier snack options after activities can ease a family’s stress levels and create a more relaxed vibe.
I can testify to this.
A few years back while on secondment in Miami, I picked up a few after-school traditions from our friends who hailed from South America. These were fellow travel football families. Our kids were committed to football training 5 nights a week (3 hours a night for me as I have two boys from different age groups), plus weekend away games. It was nuts.
Many of the parents would make their kids an after-school meal, then after their football training (which for us would end at 9 pm), they would make their kids a bocadillo (hearty sandwich of cheese and cured meat like chorizo or jamon serrano on baguette bread). Our youngest (AKA little Gordon Ramsey) had yet to embrace the bocadillo, so I vaguely recall making him something different.
When we moved back to the UK, we juggled two travel sports (and the pandemic): football and cricket. I seriously aged during these years as did my car. We also had a long school commute. That 20-minute after-school drive home was brutal if I didn’t have a snack at the ready. I started to slip. The chocolate bars and store-bought muffins pumped with preservatives became the “hanger” staples until we got home. I do not advise this. Consider some of the healthier snack ideas below instead.
Stay ahead of the curve. Get the latest freelancer news, career and lifestyle tips delivered weekly. Subscribe now!
4. Extend your workday (without the guilt):
Knowing your kids are happily munching away buys you valuable time to finish that urgent task or prepare for an evening meeting. It’s a win-win: you get more done, and they get a satisfying snack and your undivided attention.
Easy and nutritious after-school snack ideas
- DIY Trail Mix: Set out bowls of nuts (or leave these out if they’re allergic), seeds, dried fruit, and whole-grain cereal. Let everyone create their own personalised mix. For those who prefer savoury snacks, have them add spices to their mix.
- Fruit & Yogurt Parfaits: Layer yoghurt, granola, and colourful fruits in a glass or jar.
- Veggie Sticks with Hummus: A classic for a reason. Add whole-wheat pitta bread or crackers for dipping.
- Mini Pizzas: Use whole-wheat English muffins, tomato sauce, cheese, and your favourite toppings for a quick and customisable treat. If these are not a hit, then why not opt for a healthy option frozen pizza instead?
- Nachos with cheese and salsa: If your kids like a bit of spice, some store-bought nachos covered in melted cheddar cheese and salsa are not only quick but a snack older kids can easily make themselves. Some people place the nachos with the chopped cheese on top in the microwave to melt. Others prefer to melt the cheese in a bowl in the microwave and then spread on top if they don’t like soggy tortilla chips. You can also try chilli con queso, which could be an easy way to sneak in healthy veg and beans. There are both meat and vegan options.
- Smoothie Power: Blend fruits, vegetables, yoghurt, and a bit of water or juice for a refreshing and nutrient-packed snack. However, beware that everyone might get a sugar spike as blended fruit breaks down the fruit fibre which takes away a lot of the benefits of eating whole fruit.
- Cheddar Cheese and Apple Slices: A simple, classic British pairing.
- Mini Cornish Pasties: These savoury pastries filled with meat and vegetables are a delicious and portable snack.
- Spanish Tortilla: A slice of this potato and onion omelette is perfect with a side salad. Most supermarkets even have these in the “take away” or quiche aisle
- Greek Salad Skewers: Cherry tomatoes, cucumber, olives, and feta cheese on a skewer.
- Bruschetta: Toasted bread rubbed with garlic and topped with tomatoes (chopped or pureed), basil, and olive oil.
- Mini baguettes with Nutella or another spread (sweet or savoury): this snack has endless combinations you can create based on what each person likes. It can also be turned into a bocadillo of your own making! Our eldest makes bocadillos all the time now. Hence whey we always have baguettes in the house (consider getting baguettes you can bake at home to save money and on trips to the shop).
- Gluten-free snack ideas are growing in popularity such as fruit skewers or muffins made with gluten-free alternatives. Not everyone likes gluten-free bread so perhaps opt for a sandwich in a rolled tortilla wrap.
Early or “first dinner” dinner options
When our boys had sports training and needed an early dinner, my pressure cooker/slow cooker was in good use. It allowed me to prepare meals like chilli con carne, bolognese, or curry in advance so dinner was ready when they got home from school. If you or your partner wants to eat later, the slow cooker keeps everything warm.
One of the boys’ favourites was penne pasta with scampi. I may bring this one back. It’s simple: cook the pasta, use stir-in sauce or a sauce made ahead of time, and bake some frozen scampi while the pasta is boiling. Then, just combine the pasta and sauce, top with the scampi (avoid mixing in the sauce otherwise will get soggy).
Another quick option has always been tortellini, as it cooks much faster than other pastas. I usually opt for the one with spinach and ricotta.
Empowering independent snackers
As your kids get older, encourage their independence by teaching them to prepare their own snacks. Here are some options:
- Apple slices with peanut butter
- Cheese and crackers
- Popcorn (air-popped is healthiest). You can add melted butter and salt or sprinkle with your favourite herb spices or even cinnamon and sugar for a sweet twist
- Sliced banana with a dollop of yoghurt and honey
- Quiche
- Homemade or bakery muffins and breads made without preservatives
The freelancer’s fuel-up
Don’t forget about yourself! Freelancers often work through traditional mealtimes, so that after-school snack is crucial for your well-being too. Join your kids or enjoy a quiet moment with your own nourishing snack. Some ideas:
- Avocado toast with a sprinkle of chilli flakes
- A handful of almonds and a piece of fruit
- Rice cakes or mini baguette with cottage cheese and cucumber (season with herbs, salt and pepper)
- Leftovers from last night’s dinner
- Crudités with hummus and a small wholemeal roll
- A bowl of soup
The after-school snack is more than just food
The after-school snack is more than just a way to fill hungry bellies. It’s an opportunity to connect, recharge, and create a sense of rhythm in your busy day. So, get rid of the guilt about stepping away from your laptop and embrace this powerful ritual. You (and your kids) will be glad you did.
