Recipe

(serves 2-4)

 1 small banana

Large handful of blueberries

Large handful of spinach

1 desert spoon of milled nuts

handful of oats

1 small pot organic Greek yoghurt

1 tsp organic runny honey

Plant based milk of choice to desired consistency

Pop all of the above into a smoothie maker or even better a vitamix (my best friend) and blend until smooth.

Smoothie Goodness

Did you know that between the ages of 1-13 yrs old a child may grow 2-3 inches taller and get 5-6lbs heavier each year, it's a busy time for the body! It needs fuel, and the right kind is crucial to support brain development, bone growth and increased muscle mass. Alongside a balanced diet a smoothie can be a great way to support their health by packing lots of nutrients into one delicious drink, and perhaps even sneaking in a few foods that your child might not normally choose to eat. I would recommend this smoothie from 4 years old upwards, at this age they tend to want to explore different flavours and this can be a good way to introduce them to new foods, though be mindful that their tummy's are smaller than ours, I tend to serve mine divided into small cups with straws.

Bananas are a great way to give the mind and body a boost. They contain a range of B vitamins and Magnesium, both of which are needed by the body to produce energy. Even though bananas are high in natural sugars such as glucose, sucrose and fructose their high fibre content slows the release of sugars into the blood, therefore providing a more sustained energy release, unlike chocolate bars, cakes and pastries! Blood sugar balance is of course so important to prevent against diabetes, although for children the immediate impact of sugar imbalance usually results in mood swings, sleep disruption and poor concentration, long-term it can also contribute to weight gain. What is great about bananas is that they are full of vitamins,  delicious and are a great way to disguise the taste of less palatable foods.

Blueberries are another fruit that has a natural sweet taste and are usually liked by children in a smoothie or fresh from the pot. They are extremely rich in vitamin C a powerful antioxidant that helps to protect your cells from harmful molecules as well as supporting a healthy immune system. Vitamin C is also crucial for healthy gums, teeth and bones as well as helping the body to absorb iron.  Blueberries are also rich in plant compounds called anthocyanins, these compounds are neuroprotective supporting memory and learning.

Greek yoghurt is a healthy source of protein, the benefits of this is that it will help little ones feel fuller for longer, preventing them wanting snacks or sugary foods between meals. Protein also helps support muscle mass and calcium supports bone growth.

Spinach contains high amounts of non haem iron. Adequate iron intake supports muscles, concertation, energy levels and immune health.

Oats are packed full of vitamins, minerals and anti oxidants. They also contain a source of soluble fibre called Beta-Glucans, this type of fibre is a great source of food for our gut bacteria, it also helps maintain stable blood sugar levels and increases satiety reducing the need to snack.

End Note:

Foods supports the body naturally, it is not medicine and should never be seen as a replacement for medications. If you are seeking to improve your diet and learn more about the therapeutic applications of herbs, foods and supplements please consult a qualified naturopath/ herbalist/ nutritionist. Please be aware of any allergies: this smoothie contains Cows milk, nuts and honey. Honey should not be consumed under the age of 1 years old due to risk of botulism (bacterial infection).