Super smoothies solve kids' (and adults') problems
Is a pediatric gastroenterologist at the Children’s Center for Digestive Health Care / GI Care for Kids, whose books on nutrition for parents led him to start Nutrition4Kids with his co-founders.
Dr. Cohen's Simple Smoothie recipe
- Rushed mornings with unhealthy grab-and-go breakfasts
- Kids who like to fill up on carb heavy snacks (3Cs)
- Low fruit and vegetable consumption
- Needs a healthy snack after school
If this sounds like your family, our Super Smoothie recipe is just what you need to keep your family healthy and thriving!
- 2 fists of fruit–their fist not yours–fresh or frozen
- 1 fist of spinach (the fruits hide the taste)- fresh or frozen
- 1/2- 1 fist of Greek yogurt –if not milk allergic; you can substitute soy milk or pea protein
- Ice or juice, if needed, for additional flavor or to thin the consistency
Switch it Up
- vary the fruits or juice
- use kale instead of spinach (kale does have a distinct flavor)
- add chia or flax seed for increased fiber
- add honey, agave, or monkfruit (as natural sweeteners)
- add chocolate, peanut butter, vanilla, or other flavors
- can add protein powder for the teenage athlete who may need the extra protein for recovery freeze any left over as a popsicle, if your child won't drink it all
Added benefits of the Super Smoothie:
- An easy way to get in 3 of the 5+ recommended servings of fruits and vegetables each day
- Protein boost: the Greek yogurt adds about 10 grams of protein which makes the smoothie filling and satisfying. Note: do not add protein powder to your child's smoothie unless they are teenage years or older.
- Quick Meal/ Snack: can be a quick breakfast (and even made the night before) and leftovers can be great after school snacks!
- If your child needs more calories to gain weight or more protein, you can add a pack of instant breakfast: another 5 grams of protein, 130 calories and about 1/4 – 1/3 of their daily vitamin needs.
- You can let your child choose the fruits and flavors to involve them. You can also make the decision a nutritional teaching moment, talking about the vitamins and minerals in the various fruits and vegetables
- If you have a monster mixer/juicer, you can substitute or add other vegetables (carrots, kale, chard, cucumber, celery) making a green juice that some kids love to drink–some even like to leave it thicker so they can chew it as well (chuice, as some like to call it).
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