Smoothies Make Nutritious Snacks

October 20, 2009
Smoothies are a great start to the day

Smoothies are a great start to the day

Smoothies make versatile icy snacks that kids will love. Some smoothies may even suffice as a well-balanced breakfast for the children. Not only are they convenient and easy to prepare—all you need is a blender—they can be packed full of goodness and taste depending on what is included in the mix.

Adding healthy ingredients such as wheat germ, flaxseed oil and bee pollen can take care of a child’s nutritional needs for the day. Frozen bananas provide for a delightful ice cream-type consistency and make a great base for smoothies; so instead of getting rid of those over-ripe ones, cut them into chunks and freeze for later use.

Fruit smoothies are a delicious way to ensure that children get their vitamins and minerals and also their fibre. An apple-orange smoothie, for example, is a great pre-breakfast treat as well a boost to the immune system.

Liquids such as milk, soy milk, apple juice, orange juice and other juices not only add to the flavour of the smoothie but also help to vary the consistency according to preference. If you prefer a thicker consistency, approaching that of ice cream, reduce the amount of liquid used.

In order to attain a nice smooth consistency, try not to use sugar. If necessary, use honey or maple syrup instead. Small chunks of dried fruits and nuts can be sprinkled on top of any smoothie to give it a bit more bite and to enhance the taste. They also make an attractive garnish. All smoothie recipes can be varied to suit different tastes.

Here are some smoothies that kids will love:

Banana Peanut Butter Treat

Banana and peanut butter go together hand in glove to give a delicious taste—children are often great fans of both these items, so it’s hard to go wrong by combining them.

1 frozen banana, cut into chunks
3 tbsp peanut butter
1 cup milk or soy milk
½ cup plain yoghurt

First, blend the milk and banana until the bananas are well blended. In a bowl, combine the peanut butter and yoghurt before adding them to the blender. Blend again until a smooth creamy consistency is achieved.

Apple Orange Immune Booster

1 apple, cut into chunks
1 orange, cut into chunks

Put the orange into the blender, followed by the apple. There is sufficient liquid in the orange to get a rough, slightly crunchy smoothie without having to add any extra liquid. If a smoother consistency is preferred, add some orange or apple juice and continue blending. Blend until the apple is well blended. The orange can be substituted with other citrus fruits, such as grapefruits.

Strawberry Surprise

1 cup apple juice
6-8 frozen strawberries, cut into chunks
1 frozen banana, cut into chunks

Combine all ingredients in a blender until smooth.

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Orange Sunrise

1 cup fresh orange juice
1 large frozen banana, cut into chunks
4 dates with seeds removed

Combine all ingredients in a blender until smooth.

Creamy Mango

1 ripe mango, cubed and frozen
1 cup plain yoghurt

Blend all the ingredients in a blender until smooth.

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