Breakfast Make-over ~ Super Smoothies

Smoothies are a great quick and easy way to start the day and there are a few simple tricks to keep the sugar content low and add some protein.

Dentists at the UK Royal College of Surgeons recent press release linking fruit juice consumption to dental decay in under 5 1/2 year olds keeping smoothies to a once a week treat breakfast is probably a good idea. (As reported in the Telegraph and the Daily Mail). The problem is that when the fruit is blended or juiced the sugars are released exposing them to the teeth and they are also very acidic. Their recommendation is for smoothies and fruit juice to be part of a meal and to offer water after drinking to rinse the mouth and help to remove the sugar from the teeth.

On the flip side they are a great way for you child to have one of it’s five a day and by using a milk base and yoghurt you can help meet about a third of their calcium requirements too. The recommended intake of calcium for Children in New Zealand aged 1-7 is 700-800mg. I’m also pretty sure you can tempt pretty much any fussy eater into drinking a nutritious shake, making for a relaxed and happy breakfast time.

Smoothies are also a great meal for the teething child who is refusing the spoon and doesn’t want to eat because their gums are too swollen and sore. They can also be soothing for those swollen gums if you use frozen fruits to make them cool.

Here are a couple of different ideas but really they are pretty limitless! Try mixing in seasonal fruits – peaches, nectarines and apricots are all perfect, as are berries. Bananas sweeten a smoothy and also make a really great consistency, a good tip is to freeze them having cut them into 2cm chunks. You can also try different bases including almond, soy and rice milk. To increase the protein in the smoothie you can add yoghurt, peanut butter, whey powder or even tofu.

Pineapple Paradise
Suitable from around 12 months
Preparation time: 5 minutes
Makes: 1 glass

Ingredients
3 cubes frozen pineapple
1/2 small frozen banana
2 tbsp plain yoghurt
100 ml full fat milk
1 tbsp peanut butter

Blend all the ingredients together for 1-2 minutes until smooth. Serve in a plastic mug with a smoothie straw.

Berrylicious
Suitable from around 12 months
Preparation time: 5 minutes
Makes: 1 glass

Ingredients
1/3 cup frozen berries
1/2 small frozen banana
2 tbsp plain or strawberry yoghurt
100 ml full fat milk or almond milk

Blend all the ingredients together for 1-2 minutes until smooth. Serve in a plastic mug with a smoothie straw.

Spirulina and Spinach Super Smoothie
Suitable from around 12 months
Preparation time: 5 minutes
Makes: 1 glass

Ingredients
1 kiwifruit
1/4 cup frozen berries
1/2 small banana
1/2 tsp spirulina
a handful baby spinach leaves
50ml pineapple or apple juice or water (if using water add a bit of extra banana to take away any bitterness)

Blend all the ingredients together for 1-2 minutes until smooth. Serve in a plastic mug with a smoothie straw.

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4 thoughts on “Breakfast Make-over ~ Super Smoothies

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