7-healthy-and-delicious-smoothies-for-you-and-your-kids

1. Peach Strawberry Smoothie

Peaches are sweet, but low in calories and rich in Vitamin A, Vitamin C, beta-carotene and other nutrients. Strawberries are just as healthy and go perfectly well (like a happy couple) with peaches.

Ingredients:

  • 11/2 cup frozen peaches
  • 2 cups frozen strawberries
  • ½ frozen banana, peeled and sliced
  • 1 to 2 tablespoons maple syrup
  • 1/2 cup water
  • 1 cup coconut milk

Preparation time: 10 minutes

Servings: 2

Method:

1. In a blender, blend all the ingredients until you get the desired consistency

2. Serve Fresh

Nutritional value: Carbohydrates – 52g, protein – 4g, fat – 21g, calories – 390

2. Banana Smoothie

One of the simplest fruit smoothies, it is rich in Vitamin C and potassium.

Ingredients:

  • 2 bananas
  • 2 tablespoons brown sugar
  • 1 cup milk, preferably low-fat
  • Water for consistency
  • Cinnamon powder (optional)
  • Ice cubes (optional)

Preparation time: 5 minutes

Servings: 4

Method:

1. Blend milk and banana until mixed well

2. Add water and brown sugar and mix again for 10 seconds

3. You can add ice if you want and blend the mixture again

4. Sprinkle cinnamon powder and serve chilled

You can use soy or almond milk instead of regular milk for a dairy-free smoothie.

Nutritional value: Cholesterol – 5mg, calories – 109, fat -1.4g, protein – 2.7g, carbohydrates – 23g

3. Kiwi Apple Smoothie

Kiwis have the goodness of Vitamin C, Vitamin E, folate, and potassium, whereas apples are rich in dietary fibre and Vitamin C.

Ingredients:

  • 1 apple, chopped
  • 2 peeled kiwis
  • 1 sliced banana
  • 2 teaspoons chia seeds
  • 1 ¼ cup milk
  • 1 teaspoon maca powder
  • Ice cubes

Preparation time: 10 minutes

Servings: 1

Method:

1. Put banana, kiwi, chopped apple, and milk and chia seed in the blender. Blend them for a minute or until the desired consistency is achieved.

2. Add ice cubes and maca powder and blend again for a few seconds

3. Serve fresh

Nutritional value: Cholesterol – 12mg, fat – 4.5g, protein – 7.6g, calories – 232, carbohydrates – 44.1g

4. Papaya Pineapple Smoothie

Papaya is rich in Vitamins A and C, and minerals like magnesium, calcium and potassium. The fruit additionally has a considerable amount of antioxidants and fibre that can help your children stay healthy. Pineapples are a great source of Vitamin C and manganese.

Ingredients:

  • 1 papaya, peeled and diced
  • 1/2 cup pineapple chunks
  • 1 teaspoon coconut extract
  • 1 teaspoon flax seed
  • 1 cup low-fat yogurt
  • Crushed ice

Preparation time: 10 minutes

Servings: 1

Method:

1. Peel and dice the papaya

2. Add the papaya pieces, yogurt, pineapple chunks, flax seed, coconut extract, and ice to a blender. Blend them for a minute the mixture is smooth.

3. Serve fresh

Nutritional value: Cholesterol – 0mg, fat – 1.5g, protein – 13g, carbohydrates – 64g, calories – 299

5. Very Berry Smoothie

This smoothie is a yummy and healthy breakfast option. It is loaded with Vitamin C and antioxidants.

Ingredients:

  • 1 cup fresh or frozen berries – blueberries, strawberries and raspberries
  • 2 small bananas
  • 1 cup low-fat yogurt
  • 1/2 cup crushed ice

Preparation time: 5 minutes

Servings: 4

Method:

1. Put in all the berries in the blender with sliced bananas, yogurt and ice and blend for a minute

2. Serve fresh

Nutritional value: Cholesterol – 3.7mg, fat – 1.7g, protein – 5g, carbohydrates – 31.3g, calories – 151.2

6. Green Grape Smoothie

Grapes are a good source of antioxidants and Vitamin C.

Ingredients:

  • 2 cups of grapes (preferably seedless)
  • 1/2 cup of low-fat milk or water
  • 1 banana, frozen or fresh
  • 1 cup spinach leaves
  • Handful of Italian parsley

Preparation time: 10 minutes

Servings: 1

Method:

1. Wash the grapes and spinach properly

2. Slice the banana. If the grapes are not seedless then remove the seeds from the grapes.

3. In a blender, blend all the ingredients to the desired consistency and serve

Nutritional value: Fat – 1g, protein – 5.9mg, carbohydrates – 92.1g, calories – 351

7. Peanut Butter and Jelly Smoothie

All kids love peanut butter and jelly sandwiches, and they are going to love this smoothie too. This smoothie is a great energizer and rich in protein as well.

Ingredients:

  • 2 tablespoon peanut butter
  • 2 tablespoon honey
  • 2 tablespoon blackberry jelly
  • 2 cups milk
  • 1 frozen banana
  • 2 tablespoon wheat germ

Preparation time: 2 minutes

Servings: 5

Method:

1. Blend all the ingredients for a minute, or until you get the desired consistency

2. Serve fresh

Nutritional value: Cholesterol – 8mg, fat – 5.4g, protein – 5.4g, carbohydrates – 23.9g, calories – 157

You kids are going to love these recipes, so try them NOW!!!!

Leave a Reply

%d bloggers like this: