How many serves of vegetables are your kids eating? Did you know that toddlers ages between 1-2 years should be consuming 2-3 serves of veg per day whilst children aged 4-8 years should be getting up to 4.5 serves? One serve of veg is classified 75 grams, so roughly 1/2 a cup of cooked veggies or one cup of salad.
One of my fail safe ways to help get my toddlers' daily intake of veg in is by hiding it in his smoothie, which he loves. As with all good smoothies the ratio of vegetables is higher than that of fruit. Smoothies are all too commonly classed as a 'healthy' snack, but by the time you add dates, mango and a banana (for example) you have one sugar loaded drink that will spike your blood sugar levels and won't always assist with your health or weight loss goals.
- 1 x small banana
- 1 x generous handful of spinach leaves
- 1/3 x cucumber - peeled
- 1/4 - 1/3 x avocado
- 1 x tbsp vanilla coconut yoghurt
- 200ml liquid to mix: I use almond coconut milk (unsweetened). You could also use water or any other milk variety.
- Add all ingredients to your smoothie maker, Thermomix or NutriBullet & mix until well combined. Add more liquid if you prefer it more watery or keep it thick.
WHAT'S SO GOOD ABOUT IT?
The avocado and coconut yoghurt are a great source of heart healthy fats, with yeh coconut yoghurt also providing probiotics to support your little ones GUT health function. Veggies provide an array of micronutrients. The cucumber promotes hydration and is full of vitamins A, C and K (as is spinach) Spinach is a rich source of B vitamins and calcium.
The banana adds natural sweetness, is a source of carbohydrate and high in potassium and magnesium. The absorption of the sugar from the banana into the bloodstream is slower because of the combination of fats and proteins in this smoothie. Helping to regulate blood sugar levels for your little love. It's a great source of their daily fiber needs and will help to meet recommended daily intakes of vitamins and minerals.
If your child likes it a bit sweeter you could add a small dash of vanilla bean or a squeeze of honey. My favourite addition is a teaspoon of organic vanilla vegan protein powder, upping the protein profile whilst adding a delicious vanilla flavour. You can easily make extra & add some extra protein to your serve so that you don't go without also.
If you can try to get your little ones vegetables in over the course of the day. But if they are a fussy eater or your stuck for ideas, give this smoothie recipe ago and help them reach their daily vegetable serves and micronutrient needs.