Recipes for Nutritious Smoothies

Recipes for Nutritionally Balanced Smoothies

 

They contain easily digestible protko, wapń and other key nutrients.

 

Assumptions:

 

• High nutritional value (protko, wapń, błonnik, vitamins).

• Easy to digest and mild in flavour.

• No added sugar, artificial sweeteners or cocoa (it can be stimulating at night).

• Varied source…a biaProtein sources: dairy products, pulses, seeds, nuts in the form of nut butters, and oats.

• Plant sourcesand calcium: kależ, broccoli, tofu, almondły.

 

Banana and Blueberry Energy

 

• 1 banana

• ½ cup of berries (fresh or frozen)

• ¾ cup of cow’s or plant-based milk (e.g. calcium-fortified almond milk)

• 2 tablespoons of rolled oats

• 1 teaspoon of butterand almondłowego

 

Białko + wapń: mleko, płatki, masło migdałowe

 

Creamy Mango and Tofu Smoothie

 

• ½ a ripe mango

• ½ banana

• 50 g natural tofu (soft)

• ½ cup of calcium-fortified plant milk

• 1 teaspoon maple syrup (optional)

 

Białko + wapń: tofu + plant-based milk

 

Zielona si…ła with kale

 

• 1 banana

• a handful of kale (hard stems removed)

• ½ a pear

• ¾ cup of milk (cow’s milk or calcium-fortified plant-based milk)

• 1 teaspoon of sunflower seed butter

 

Calcium: jarmu…ż + milk + seeds

 

Drinkable strawberry porridge

 

• ¾ cup strawberries

• 1 tablespoon of cooked rolled oats

• ¾ cup of milk

• 1 teaspoon of peanut butter

• 1 date (soaked)

 

Protein: milk + cereal + nuts

 

Raspberry and Banana with Yoghurt

 

• 1 banana

• ½ cup of raspberries

• ½ cup of plain yoghurt

• ½ cup of water or milk

• 1 teaspoon of ground linseed

 

Calcium + omega-3 fats: yoghurt + linseed

 

Apricot smoothie with cereal milletą

 

• 2 dried apricots, soaked

• ½ banana

• 2 tablespoons of cooked millet

• ½ cup of milk

• a pinch of cinnamon

 

Calcium + iron: milk + apricots + cereal

 

Creamy Peach and Spinach Shake

 

• ½ cup of peaches (fresh or frozen)

• 1 handful of baby spinach

• ½ banana

• ½ cup of kefir

• 1 teaspoon of honey (for children aged 3+ and only organic, in moderation)

 

Lactic acid bacteria + calcium: kefir + spinach

 

Carrot and Apple Smoothie with Almonds

 

• ½ apple (peeled)

• ½ carrot (steamed or fresh and grated)

• 1 teaspoon of butterand almondłowego

• ¾ cup of plant-based milk (with calcium)

• 1 date

 

Calcium + beta-carotene: carrot + migdały + milk

 

Cocoa with avocado and banana

 

• ½ banana

• ¼ avocado

• ¾ cup of milk

• 1 teaspoon of carob powder

• 1 teaspoon of peanut butter

 

Healthy fats + protein: avocado + milk + nuts

 

Pumpkin and cinnamon smoothie

 

• ½ cup roasted pumpkin purée

• ½ banana

• ¾ cup of milk (cow’s or plant-based)

• a pinch of cinnamon

• 1 tablespoon of rolled oats

 

Beta-carotene + bia… + fibre: pumpkin + milk + cereal flakes

 

SHOPPING LIS…W FOR EVERYONE 10 SMOOTHIES

 

Vegetables and Leafy Greens:

 

• Kale (fresh, 1 handful)

• Baby spinach (1 handful)

• Carrots (2)

• Pumpkin (a small piece or 1 cup of purée)

 

Fruit:

 

• Bananas (approx. 7…–8 pieces)

• Pear (1 pc.)

• Apple (1)

• Mango (1)

• Dried apricots (approx. 4)

• Peaches (fresh or frozen, 1 cup)

• Strawberries (frozen or fresh, 1 cup)

• Blueberries (frozen, 1 cup)

• Raspberries (frozenthey, ½ cup)

• Dried dates (pitted, approximately 6)

 

Dairy products… / plant-based alternatives:

 

• Cow's milk (or a calcium-fortified plant-based drink, such as almond or oat) – 2 litres

• Natural yoghurt (1 small pot)

• Kefir (1 smalland a bottle)

 

High-Protein Plant Foods:

 

• Plain tofu (approx. 100 g)

• Millet (cook in advance - 1 cup)

• Oats (at least 1 cup)

 

Nuts/seeds:

 

• Buttero migdałowe (jar)

• Peanut butter (100% peanuts, no sugar, minimal salt)

• Sunflower seed butter (optional)

• Ground linseed

 

Spices and additions:

 

• Cinnamon

• Maple syrup (a small amount)

• Honey (for children over 1 year old, only as an addition and not every day)

• Natural cocoa powder (optional, for older children, not in the evening)

 

Tips:

 

• Smoothies can be served in the morning or as a snack between meals.

• Blend all the ingredients until smooth.

• You can prepare a larger portion and store it in the fridge for up to 24h (without the banana, as it darkens).

• If necessary, add a little water or some ice cubes to thin it.