I love to rave about the powers 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.
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. 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. A little bit of natural sweetener can entice even the littlest people to try it!
Here’s a basic four-person recipe to get you started.
Basic Family Smoothie
1 cup milk, can be almond, coconut or rice as milk alternative
1 cup water
1 cup blueberries or other berry (frozen or fresh)
1 tbsp ground flax seed or 1 tbsp wheat germ or 1 tbsp chia seeds
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, or maple syrup to taste (optional)
Blend until smooth!
You can also add silken tofu as a protein source, different juices, or milk or soy yoghurt.
If it’s too thick, add water.
Not sweet enough? Add a little honey or maple syrup to sweeten.
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.
Don’t 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!
I’m Katie, a C.N.N.P., C.H.N (Certified Holistic Nutritional Consultant), and mom to one active (but lovely!) little boy and one adorable (yet demanding!) baby girl, so I can relate to the busy life with a family. My real passion is helping people and families make permanent, healthy changes in realistic and enjoyable ways!