Let’s set sail and capture the hidden treasures in Smoothies. You can blend all sorts of wonderful and nutritious foods for your children. For a snack this afternoon my kids went on a treasure hunt in the pantry for chocolate chips. After blending all of the fabulously nutritious ingredients, I stirred in a small handful of mini-chocolate chips - their treat to complement my “hidden treasures.” My children polished off two servings of my special Raspberry Power smoothie (see recipe below). They were happy with the little bits of chocolate. I was happy with the nutrients they didn’t realize they were drinking.
Get creative and think about the flavors your children enjoy. Use the fruits that are in season, or blend in your favorite frozen fruits. Once you have your fruit choices, test some add-ins that pack a nutrient punch.
Here are just a few ad-in tips:
I’d love to hear any good ad-in tips that you have come up with.
Beware of the ready-made smoothies you purchase at grocery stores or at some smoothie stands. Many are filled with added sugar, are high in calories and low in nutrients. Oddly enough, some don’t even contain real fruit. There is plenty of natural sugar in a natural fruit smoothie, so we don’t need to add any more. Be careful, if your kids catch you serving them a fake smoothie, they might just make you walk the plank.
Here is the recipe I made today:
Raspberry Power Smoothie
1 Tbsp Flaxseed
1/3 cup walnuts pieces
3 Medjool Dates, softened
6 grape tomatoes
1 Persian cucumber
1/3 cup frozen baby kale
3/4 cup almond milk
1 cup frozen raspberries
1 medium banana, frozen
1 cup frozen strawberries
¼ cup mini chocolate chips
1. To soften the dates: Boil water in the microwave. Place dates in a glass bowl. Pour the boiling water over the dates. Let sit for 5 minutes. Note: If you have a power blender (ex. Vitamix) you can skip this step.
2. Place the flaxseed, walnuts, softened dates, tomatoes, cucumber, baby kale, and almond milk into a blender. Blend until smooth.
3. Add in the frozen fruit. Blend until just mixed. Stir in the mini chocolate chips.
Ahoy Matey! Lift up your glass and toast the wonderful Smoothie.
Kari Sharp, RDN
is a Registered Dietitian Nutritionist with a mission to help children and their families achieve a healthful and nutritious lifestyle.