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“I want a smoovie, mom! It’s purple, my favorite!” Ahhh, I love hearing these words in the morning. Superfood smoothies to the rescue!
I feel like some kind of parenting ninja when I make smoothies, mainly because I cram them full of stuff my toddler would NEVER eat if I served it to her in regular food form.
Here is my go-to recipe for a totally toddler-approved superfood smoothie:
First, the standard smoothie ingredients…
- A banana – Bananas add a little sweetness plus they pack in potassium, vitamin C (who knew?) and fiber. The riper the better – a great way to get rid of too-brown bananas.
- Frozen* raspberries – You can either buy these frozen or freeze fresh raspberries. Raspberries contain both calcium and folate, they’re rich in antioxidants, plus they add beautiful color to your smoothie.
- Frozen* blackberries – Again, you can either buy these frozen or freeze fresh blackberries. Blackberries are rich in bioflavonoids and vitamin C and the deep blue color means that blackberries have one of the highest antioxidant levels of all fruits.
- *Note: if your berries aren’t frozen, just add a couple of ice cubes before blending. If your berries are frozen, no need to add ice.
- Milk – I use skim milk or almond milk to add the liquid that every smoothie needs to blend well. Skim milk adds calcium, almond milk is low in carbs and contains vitamin E.
- Honey or Agave Nectar – do NOT forget the sweetener, I repeat, DO NOT forget the sweetener! Just a teaspoon of honey or agave nectar will make your smoothie drinkable. Honey contains iron, calcium, potassium, and magnesium. Agave nectar is a good choice because it has a low glycemic index, meaning that it doesn’t cause blood sugar to spike.
And for the superfoods…
- Spinach – One of the world’s healthiest food (and one of the hardest foods to get a toddler to eat). Tons of fiber, high in iron, beta-carotene and lots of other vitamins and minerals, raw spinach is super easy to sneak in to this smoothie – just add a handful of fresh baby spinach.
- Ground flaxseed- You might not have this in the fridge just yet but do yourself a favor and pick up a bag next time you hit the grocery. Flaxseed is high in omega-3 essential fatty acids (good fats), lignans (which have antioxidant qualities), and both soluble and insoluble fiber. More on flaxseed here.
- Kefir – Kefir is similar to yogurt but with more health benefits and less sugar. Kefir is high in protein, certain bacteria not available in yogurt, and has good levels of vitamins A, D and calcium. I use nonfat, unflavored kefir to keep the sugar low.
I don’t use precise measurements on any ingredients, just eyeballing it usually results in something tasty. Add everything in the blender all at once with the liquids (milk and kefir) on the bottom, then blend.
Quinn literally stole the rest of my smoothie this morning when I ran upstairs to get dressed – gotta love 2 year olds. Plus, she kept telling me how she got a “special treat” for breakfast. Total winning mom moment!