When your kids come home from school hungry, a smoothie can tick all the boxes.
Experiment with different fruits and vegetables, and you’ve got a glassful of vitamins, minerals and antioxidants to help keep them healthy.
The milk or other dairy products that make up your smoothies also provide generous quantities of calcium and vitamin D for strong bones and vitamin B2 for growth.
For a basic smoothie recipe, simply combine three cups of fruit or vegetables of your choice to one and a half parts milk or milk alternative and half a part of yogurt.
Or instead of milk, you can use fruit juices to create some delicious combinations.
Try these top combos
Try these top-performing fruits and vegetables for a healthy hit that your kids will love:
- Blueberries – These delicious berries are known as a superfood for a reason. They contain the pigment anthocyanin, which not only gives them their distinctive colour but also helps protect against disease. Blend a cup of blueberries with a frozen banana, half a cup of milk, a cup of plain yogurt and a tablespoon of honey for a tasty and healthy smoothie.
- Carrots – Bugs Bunny’s favourite vegetable is incredibly high in vitamin A, which is fantastic for vision and the immune system. Combine with orange juice, mango and ice for a refreshing and nutrient-filled drink.
- Ginger – Sneak this spicy root into smoothies as often as you can. It’s renowned for its anti-inflammatory qualities. It tastes amazing, too. Blend grated ginger, coconut milk, the juice of one lemon, half a tablespoon of honey and two cups of frozen fruit of your choice (peaches and mango work well) for a burst of flavour and nutrition.
For something different, we’ve included a recipe for peanut butter and cacao smoothie.
The peanut butter offers a good source of protein and is high in “good” fats, which are essential for healthy growth in children. It also contains high levels of vitamin B3, which helps to release energy from consumed food, and manganese, which has a role in many of the body’s functions including bone growth.
Cacao – one of the raw ingredients in chocolate – is packed with antioxidants that can help protect the heart and aid the digestive system. It’s also a great source of a range of minerals, including calcium for healthy bones.
So have fun trying out this recipe and experimenting with your own creations. Remember, you can get the ingredients you need in your regular fruit and veg shop. And, if you choose Local Food Market Co, you’ll get your fruit delivery in Melbourne direct to your door!