You could really jazz this smoothie up further if you're throwing a party by serving in mini milk bottles that have had the rims dipped in honey and then black and white sprinkles. Spooky!
Serve these before your kids head out trick or treating and you'll know they've got a little bit of decent nutrition in their stomachs to off set all the lollies and chocolate they're about to consume.
Ingredients:
1 cup baby spinach
1 banana
2 meedjol dates (soak in hot water for around 10 mins before hand to soften)
1/2 tsp of vanilla paste
1/2 cup vanilla yoghurt
500ml low fat cows milk (or milk of choice)
ice
Blitz and serve. Makes 3 mini milk bottle sized smoothies.
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Milkshake or smoothie you decide?
Our local cafe makes a totally decadent chocolate peanut butter milkshake which my son just loves. I've been promising him a homemade version and here it is. Salted peanut chocolate sauce entirely optional and beneath all the frills is actually a very healthy smoothie.
Oh and the salted peanut chocolate sauce is also good on ice cream..just saying 😜
]]>Our local cafe makes a totally decadent chocolate peanut butter milkshake which my son just loves. I've been promising him a homemade version and here it is. Salted peanut chocolate sauce entirely optional and beneath all the frills is actually a very healthy smoothie.
Oh and the salted peanut chocolate sauce is also good on ice cream..just saying 😜
Milkshake:
2 Tbs good quality peanut butter (we used Pics Peanut Butter)
2 Tbs chocolate drinking powder
2 medjool dates
400ml reduced fat cows milk
Ice
Salted Peanut Chocolate Sauce
1/4 cup good quality peanut butter
2 Tbs maple syrup
2 tsp coco powder
1/4 cup of hot water (add in 1 Tablespoon increments so that you get the desired thickness)
1/4 teaspoon of salt
Directions:
Start by making your sauce. Mix all ingredients together in a small bowl. Slowly add in the hot water 1 tablespoon at a time until the desired runny consistency is reached. Decant into a drizzle/sauce bottle.
Add all the milkshake ingredients to your blender and blitz til smooth.
Drizzle your peanut butter sauce around the inside rim of a tall glass. Pour in milkshake. For a decadent treat top with whipped cream and more salted peanut chocolate sauce.
Makes 2 milkshakes (plus leftover sauce for another day or a bowl of ice cream 😉)
]]>Invest in some mini milk bottles (trust me you'll use these over and over again). To add a touch of "party", dip the rim in honey and then into 100s and 1000s. Pour in the smoothie and team it with a cute straw. The kids will go wild for these and you'll be happy that you squeezed something healthy into your party food.
Strawberry Smoothie
1 cup frozen strawberries
500ml reduced fat cows milk
1 tsp chia seeds
1 TBS honey (adjust to your preferred level of sweetness)
2 Tbs oats
Ice
Add ingredients to high powered blender and blitz until smoothie. Makes 3 small child sized smoothies.
]]>As soon as the weather tuns cold and our nights are dark out my kids start asking me to make them "that special milk". Now I (and my kids) love a hot chocolate as much as the next person but sometimes you just want something a bit different right? Cue my cinnamon vanilla hot milk - it's the perfect comfit drink for kids.
This is a great treat to take with you on a winter hike or picnic. Our insulated bottles will keep your drinks hot for hours. For young kids, I'd avoid drinking straight from the bottle (be cautious of burns or scalding) and grab yourself some enamel picnic cups to pour your drinks into.
Cinnamon Vanilla Hot Milk
600ml milk
2 cinnamon quills
2 teaspoons vanilla essence
2 tablespoons of castor sugar (you can omit this if you want to and the drink still tastes great, albeit less sweet)
Optional: whipped cream to serve with a dusting of cinnamon.
Directions:
Add all ingredients to a small saucepan and heat gently over low heat. Once hot use a hand whisk to vigorously whisk until the milk becomes frothy. If you have a coffee machine with a frothing function you might like to use this to create a denser froth for the top. Top with whipped cream if using and a sprinkle of cinnamon or pour into our bottles and add to your picnic basket for a great day out!
Makes 3 small milk drinks.
Enjoy.
]]>Green is for Go Smoothie
1 cup frozen diced mango
1 cup baby spinach leaves
2 tsp chia seeds
1 green apple diced
1/2 cucumber
400ml no added sugar apple juice (I use Nippy's brand)
400ml water
ice if not using frozen fruit
Add all ingredients to blender and blitz until smooth.
Makes 3-4 small child sized smoothies.
Choc-Raspberry Smoothie
1 cup frozen raspberries
1/2 avocado
2 Tbs oats
2 medjool dates
1/4 cup light coconut milk
1 Tbs coco powder
1 Tbs honey
400ml milk of choice (I use low fat cows milk)
Ice if not using frozen fruit
Add all ingredients to blender and blitz until smooth.
Makes 2 - 3 small child sized smoothies.
Fruit Tingle Smoothie
1 cup diced watermelon
1 cup frozen raspberries
1/2 cup unsweetened greek yoghurt
2 tsp chia seeds
ice (if you're not using frozen fruit)
300ml no added sugar tropical juice
300ml water
Makes 3 small child sized smoothies.
All all ingredients to a high speed blender and blitz until smooth. We have decorated these smoothies with puffed quinoa, toasted coconut flakes and watermelon. Fruit
Apples are in season right now and couldn't taste better! I often like to stew up apples and use them on my porridge at this time of year, but if you don't have any stewed apples to hand, you can substitute for tinned pureed apples.
This smoothie is all about soluble fibre. There are two types of dietary fibre - soluble and insoluble.
Soluble fibre dissolves in water and forms a gel like substance. It draws water into your stools making them softer and easier to pass. A diet high in soluble fibre can also help to reduce your cholesterol, improve blood sugar control and contributes to your overall gut health. Getting a good amount of fibre into your diet each day can help to reduce your risk of colon and breast cancer, type 2 diabetes, heart disease and may also play a role in weight management and mental health.
Almonds are an excellent source of the anti-oxidant vitamin E and are packed with magnesium, zinc and high in monounsaturated fats. They are also a good source of calcium. A tablespoon of almond butter really bumps up the nutrition in this smoothie and takes it to the next level.
Happy smoothie making and remember to tag your creations with @nudie_rudie_lunchbox so I can see them!
Apple Pie Smoothie
1/2 cup of stewed pureed apples (or 1 tub of SPC apple puree)
2 Arnott's wholemeal shredded wheat biscuits (these are a very low sugar wholemeal biscuit)
2 Tbs rolled oats
1 tsp chia seeds
400ml reduced fat cows milk (or milk of choice)
1 tsp vanilla extract
Optional - 1 Tbs almond butter (omit if sending to school and you need your smoothie to be nut free)
Add all ingredients to a high speed blender and blitz until smooth.
Makes 2 small smoothies.
Ingredients:
1 cup frozen strawberries
1 cup chopped watermelon (deseeded)
zest of 1 lime
juice of 1 lime
500ml water plenty of ice (if not using frozen fruit)
Blitz and serve. Makes 2 small smoothies
]]>If we have time I like to team my smoothie with grainy toast served with a choice of spreads like nut butter or jam, but if we're in a real hurry then they can poured straight into our insulated bottles and drunk on the run. No need to ever skip breakfast again!
Breakfast Smoothie - Makes 2
1 banana
1 cup frozen strawberries
2 tablespoons of rolled oats
2 tsp honey
1 tsp chia seeds
400ml reduced fat cows milk
Ice
Blitz and serve.
]]>If you keep the portion size right, and avoid adding extras like honey or sweetened yoghurt, smoothies can be a great between meal option. If your toddler is already becoming fussy and rejecting previously accepted foods like vegetables, a smoothie can be a great way to add in some extra fibre and nutrients into their diet. If dairy based, then it's a great source of protein and calcium too.
Toddler Smoothie - Makes 2 serves
1/2 cup cut up strawberries, frozen
1/2 frozen or fresh banana
2 TBS unsweetened greek yoghurt
250ml full fats cows milk
1 tsp chia seeds
ice
Blitz and serve.
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Choc-Mint Smoothie
1 banana
2 medjool dates (pitted, soak first in hot water for around 10 mins to soften)
1 handful of raw cashews (I omit these if sending to school as most schools are "Nut Free" zones/
1 tablespoon of drinking chocolate
1 tablespoon of rolled oats
1/8 tsp peppermint essence
ice
Milk up to the 700ml mark of your blender
Blitz and serve. Makes 3 small smoothies.
]]>Your kids will love the fruity flavour of this smoothie!
Ingredients:
2/3 cup frozen raspberries
2/3 cup frozen strawberries
1 tsp chia seeds
2 dessert spoons of unflavoured greek yoghurt
300ml unsweetened apple juice
300ml water
ice
Blend and serve. Makes 3 small serves
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You'll Need...
1 frozen banana
1 cup baby spinach
1 tsp cinnamon
1 Tbs maple syrup
1/2 cup unsweetened greek yoghurt
400ml reduced fat cows milk
ice
Blitz and serve - makes 2
]]>The best thing about a basic banana smoothie like this is that it's great on it's own, or you can use it as a base to add some extra flavourings like peanut or cashew butter, coco powder or coffee (for the adults!). You can add chia or hemp seeds for an extra boost of fibre and protein.
Ingredients:
1 banana
2 tablespoons of maple syrup (adjust to your preferred level of sweetness)
1/2 tsp cinnamon
1/4 cup unsweetened greek yoghurt
400ml reduced fat cows milk
ice
Bltiz and serve - Makes 2
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Green Machine - makes 3
1 cup of diced frozen mango
1 banana
1 apple (peeled if you’re kids don’t like seeing “bits” in their smoothie)
1 cup baby spinach leaves (firmly packed)
300ml unsweetened apple juice (can omit and use all water if your kids are happy with a less sweet tasting smoothie)
300ml water
ice
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