Anyone who knows me has likely heard me rave about the power of a great smoothie!
Most of my clients, young and old, ﬁnd that regularly incorporating a smoothie into their day has a huge impact on their energy levels and feeling of overall wellness. They are also also a great way to boost immunity as we enter cold and ﬂu season. Thatʼs because smoothies are one of the very best ways pack a load of nutrients into a quick meal. You can add almost anything, including any fruit, green veggies, avocado, good-quality protein powder, ground ﬂax, nut butters, and oatmeal. A little bit of natural sweetener can entice even the littlest people to try it!
Experiment with ingredients, and consider adding a little liquid omega-3, such as ﬁsh or ﬂax oil, to the mix for a dose of healthy fat for your family!
Hereʼs a basic 4 person recipe to get you started:
Basic Family Smoothie
1 cup skim milk (can be almond, soy or rice as milk alternative)
1 cup water
1 cup blueberries or other berry (frozen or fresh)
1 tbsp ground ﬂax seed 1 tbsp wheat germ
Handful of pre-washed spinach
2-3 spears frozen broccoli
Handful of ice cubes
Pinch of cinnamon or dash of vanilla (optional)
natural sweetener such as honey, agave, maple syrup or stevia to taste (optional)
Blend until smooth!
You can also add silken tofu as a protein source, different juices, or milk or soy yoghurt. If itʼs too thick, add water. Not sweet enough? Add a little honey, agave, maple syrup or stevia to sweeten.
Remember, like I always say, you increase your chances of success if you introduce your kids to new tastes slowly and consistently. The ﬁrst time you make this, leave out the ﬂax, wheat germ, and use less spinach & broccoli. Adjust the next time! When you add something new and they rave about your smoothie, make sure you celebrate the “magic ingredient” and give them a little information as to why it is so great for them. And donʼt leave out the banana if you are adding the greens, the natural sugar in it is essential for countering any bitterness in the veggies!
Make smoothies a family affair. Let your kids choose a healthy ingredient to throw in the blender. Have fun and stay healthy!
Wendy McCallum, LLB, RHN, is passionate about providing busy parents with the tools & support they need to feed their families wholesome food, so everyone can play, learn, and feel better! She is a mother of two terrific HRM kids, both aged 7. For information and recipe ideas, visit her website.