Smoothies can be loaded with vitamins, minerals and fiber. They can be a healthy snack option for you kids in between meals -- and by combining certain ingredients, you can even mask the flavor of vegetables. Also, smoothies can be a hydrating treat for children in the warmer summer months. Making healthy smoothies means leaving out whole milk products, added sugar or ice cream and using more natural ingredients.
Green Smoothie
Make a green smoothie that tastes good and helps your child get a serving or two of vegetables. In the blender, combine a whole green apple that has been cored and sliced, a few broccoli florets, a small handful of spinach leaves, 1 tbsp. of lemon juice or orange juice, 1 cup of ice and a serving of plain soy yogurt. Blend these ingredients together and serve to your child with an avocado slice as a garnish. The green apple and citrus fruit will mask the flavor of the vegetables. A green smoothie such as this will provide an assortment of vitamins and minerals and healthy amounts of fiber and protein. Using soy yogurt instead of dairy yogurt will help you child avoid excess amounts of saturated fat in her diet.
Chocolate and Fruity
A chocolate flavored smoothie can be nutritious if a healthy assortment of ingredients are used. In your blender, add 1 cup of chocolate flavored soy milk, 1/2 cup of fresh or frozen strawberries, 1whole banana and 1/2 cup of ice. Blend these ingredients to get a chocolate-flavored, fruit-enhanced smoothie. This smoothie will contain healthy amounts of fiber and plant-based protein. Also, if you use soy milk that is enhanced with omega-3, you can increase your child's intake of heart-healthy amino acids.
Tofu Smoothie
Tofu has very little flavor on its own, but it can take on the flavor of other foods. Making a tofu-based smoothie can provide kids with a healthy amount of protein and a quality source of calcium. Also, you can buy tofu that is enriched with even more calcium then it contains naturally. In the blender, combine 1/2 cup of silken tofu, 1 cup of frozen mixed berries, 1/4 cup of orange juice and 1/2 cup of ice. Sprinkle 1/2 tbsp. of ground flax seed into the blender if you want to add some omega-3s. Blend the ingredients and serve. The berries will provide considerable amounts of healthy fiber to your child.
Nutty Flavor
If your children enjoys peanut butter, they may like this smoothie. Blend together 1/4 cup of creamy peanut butter, 1/2 cup of strawberries, 1 whole banana, 1/2 cup of soy milk and 1/2 cup of ice. If your child is allergic to peanut butter, replace it with another nut butter such as soy butter or almond butter. This smoothie will provide your child with heart-healthy unsaturated fats, protein and a serving or two of fruit.
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