Make these 4 simple and nutritious smoothies for kids at home

There's no better time than the summer to pick up a healthy lifestyle. Start by making these wonderfully simple and delicious smoothies recommended by three Shanghai food experts and nutritionists. Blend and enjoy!

Happy smoothie

Oranges contain high amounts of vitamins and minerals which are highly beneficial for a kid's growth, tissue and overall development, and general health. Strawberries can help build a healthy heart and bananas boost energy levels. The berries are packed with antioxidants, making your kid strong and healthy!

Ingredients

• 150-200ml orange juice

• Organic full-fat yogurt

• Half banana

• Handful of strawberries

• A few raspberries and blueberries

One-step method

• Blend and serve!
  

Laimei is a holistic Shanghai-based health coach and mother of two. She hosts regular kids cooking classes at Bella Napoli and believes that good health starts at home.

Kiwi apple superfood smoothie

Apples and kiwis are loaded with Vitamins A, B6, B12, C, E and K, potassium, calcium, iron, magnesium, folate, copper and fibre. Complimented with two super foods - chia seeds and maca powder. Apples boost the immune system, aid digestion, help tissue repair and to make collagen to keep bones and teeth healthy and strong. Kiwis are a powerhouse for antioxidants, support the immune system, are a good source of fiber, aid digestion, improve eyesight and are a great sleeper inducer. This smoothie will give an energy boost for your child to start the day.

Ingredients

• 1 apple, chopped

• 1 sliced banana

• 2 peeled kiwis

• 1 ¼ cup milk (or almond milk)

• 2 teaspoons chia seeds

• 1 teaspoon maca powder

• Ice cubes

Three easy steps

• Add the chopped or shredded apple, banana, kiwi, milk, and chia seeds to the blender and blend them for a minute, or until the desired consistency has been achieved.

• Add maca powder and ice cubes and blend again for a few seconds.

• Serve fresh.

Kuen Holmstrom is a holistic health coach and a mother of three active boys and has plenty of knowledge on cellular nutrition, food preparation, clean eating and immune system development.

Very berry smoothie

Loaded with phytonutrients and antioxidants, bursting with colour and natural sugars. Bananas are packed with potassium, vitamins A and C, magnesium, vitamin B6, iron and fibre which helps boost brain power, regulate blood sugar levels and maintain healthy bones and keeps muscle cramps at bay. Berries are a superfood, a very good source of vitamin K, C and manganese. They help repair the cells of the skin, bones, ligaments and blood vessels and fight free radicals in the body. This smoothie is a yummy breakfast alternative for any kid.

Ingredients

• 1 cup fresh or frozen berries – strawberries, raspberries, blueberries

• 1 cup low-fat yogurt

• 2 small bananas

• 1/2 cup crushed ice

Two simple steps

• Blend the berries, yogurt, sliced bananas, and ice for a minute, or until you get the desired consistency.

• Serve fresh.

- Kuen Holmstrom

Pineapple & banana smoothie

Your kid’s diet should include fruits and veggies for nutrition purposes. But when she or he doesn't eat them in their solid form, you might want to consider smoothies. It is easy to make delicious, refreshing smoothie that kids will love. Use almond milk to replace milk as it works well with most fruits and is pretty neutral in taste. You can always replace the banana with mangoes, too. Kids love the bright sunshine color of this pineapple smoothie.

Ingredients

• 1 cup of pineapple

• 1 banana

• 1.5 cup of almond milk

Just one step to make it

• Blend everything and enjoy!

Fannie Liao is a Chinese certified nutritionist, healthy cooking teacher and wellness facilitator from Sprout Lifestyle. She is also a mother and daily smoothie maker.

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