Christmas is coming and with it one of the most prone times binge on the table. During those days, the pantries of most houses are filled with caloric products, nougat and other sweets, leaving aside what should be main foods of our diet: fruits, vegetables, nuts, cereals... So that these parties are not all excesses, today we bring you 5 nutritious smoothies To do with the kids and, in addition to eating healthy foods, have a fun time.
Cooking in family
The consumption of fruits and vegetables in our country is below recommended, especially in the case of children. With such high figures of overweight and childhood obesity, necessary increase vegetable rations at home and reduce sugar consumption. There are preparations, such as smoothies, that allow you to combine fruits and vegetables taking advantage of all its nutrients. However, remember that you should not put your consumption before the pieces of whole fruit and vegetables, since these have a greater satiating power and a lower concentration of sugar.
During Christmas we must continue consuming fruits and vegetables
Some children are reluctant to try and consume fruits and vegetables (although others love it), so one way to become familiar with vegetables is to present them in a fun way and that they can collaborate in the preparation of new recipes so that later they feel like trying them. Because cooking can be a very funny game!
In the five recipes that today we propose, in addition to vegetables, we have incorporated cereals, rich in carbohydrates, vitamins and proteins; Y nuts, a very important source of protein, minerals, fiber and healthy fats. With nuts you have to take special care with young children (under 4 years old) and offer them well crushed and never whole, since if they do not chew them well there may be a danger of suffocation.
For the preparation of these recipes, the ideal is to have a glass blender such as Oster Pro 1100, which is easy to handle and powerful to crush the ingredients reliably and quickly.
Banana, avocado and kiwi
Ingredients (per person): 1 banana, 1 avocado, 1 kiwi.
Elaboration: Peel all the fruits and add them whole to the blender. We crush and mix well to obtain a homogeneous texture. We add to a glass or cup and serve it fresh.
Celery, apple and carrot
Ingredients (per person): 1 green apple, 2 carrots and a sprig of celery.
Elaboration: Peel the apple and take out the heart. We also peel the two carrots and add both to the blender. We wash the celery branch and add it too. Crush and mix until you get an integrated mix. We serve in a glass.
Red fruits and raisins
Ingredients (per person): A whole or vegetable yogurt (soy, for example), a cup of assorted red fruits (blackberries, blueberries, raspberries, currants), 1 cup of strawberries, a handful of raisins, mint leaves. Red fruits and strawberries can be bought frozen in most supermarkets, so you can also consume them out of season.
Elaboration: We wash the red fruits (if they are fresh) and the strawberries, removing the green part. We booked some to decorate the cups. Add the yogurt, red fruits, strawberries and raisins to the blender. Crush and mix well. We serve in cups and we have whole red fruits and strawberries on top of the smoothie, along with some mint leaves. And we have it ready to serve.
Mango, strawberries and spinach
Ingredients (per person): 1 mango, a cup of strawberries, a cup of fresh spinach, a glass of ice.
Elaboration: Peel the mango and remove the bone. We put it in the blender. We wash the strawberries and remove the green part. We put them whole in the blender. Add the spinach, previously washed. We add the whole ice cubes. Now we just have to shred everything and mix well. And ready to serve.
Cocoa, oatmeal and banana
Ingredients (per person): A glass of milk or vegetable drink (oatmeal, almonds, soy ...), a cup of oatmeal, 1 banana, 2 tablespoons of defatted pure cocoa.
Elaboration: Add the milk to the blender with the oatmeal. Crush Add the peeled banana and cocoa: We crush everything and beat well until you get a homogeneous mixture. We put it in glasses and sprinkle a little cocoa on top. And ready to drink.
Better with your touch
Complete these smoothies with your personal touch, adding toppings and dressings to your liking, with which you will get crispy and amazing textures. This last step can be very fun for children, so put the ingredients at your fingertips to personalize the recipes your way.
A classic is to add chocolate on top, either crushed or cocoa threads. Another option that never fails because it brings a lot of freshness to the preparations is to add fruit on top. Do it with fun shapes, such as Christmas stars.
➡… such a delicious Green Smoothie Bowl, would be something nice for breakfast! Or what do you mean? Wish you all a nice Thursday! … … och so eine leckere Grüne Smoothie Bowl, wäre jetzt was feines zum Frühstück! Oder was meint ihr? Wünsche Euch allen einen schönen Donnerstag! Ich #ichliebefoodblogs @ ich.liebe.foodblogs #vegetarian #greensmoothie #gloobyfood #yahoofood #heresmyfood #thekitchn #thefeedfeed #feedfeed #kingsmasterchef #ahealthynut #smothies #vegetarian #breakfast # frühstück #igfood #foodblogliebe @foodblogliebe @kingsmasterchef @beautifulcuisines @hautcuisine # f52grams #vscofood # instagramfood # matcha #matchalove #matchatea #rezeptebuchcom @rezeptbuchcom #beautifulcuisines #healthycuisines #huffpostaste #foodpics #healtychoices @ a.healthy.nut # onthetable # instagramers
A shared post by liebedenGenuSS (@liebedengenuss) on Nov 23, 2017 at 12:51 PST
You can play with the colors and ingredients to make the snack as fun and appetizing as possible.
This is what beauty in smoothie bowls looks like. @ mari.linni's Pink smoothie bowl with maca powder, frozen berries, white chocolate, a hint of vanilla & coconut flakes. #smoothiebowl #healthy #cleaneating #wholefoods #bbg #thekaylamovement #eeeeeats #buzzfeedfood #feedfeed #foodforthought #glutenfree #bgbcommunity #hclf #fruit #breakfast #smoothie
Find allies in the kitchen to make it easy for you
We know that everyday life with children is busy and find moments to get to prepare new elaborations You can give a little laziness. Between work, family commitments (so typical of Christmas) and daily chores, you should look for tools that make your job easier.
If you have a glass blender that allows you save time In the kitchen, you will find it easier to encourage yourself to prepare nutritious recipes like these. The Oster Pro 1100 blender has preprogrammed functions that will facilitate the task of preparing, not only shakes, but also sauces, creams, butters, cocktails ...
Oster Pro 1100 It has a glass of wide mouth and large capacity to make large quantities at once. Its extra long double blade system allows you add whole ingredients and crush them easily, as well as chop nuts and ice.
If this Christmas you want spend a fun time with the children in the kitchen and encourage them to take more fruits and vegetables, you just have to put on your apron and prepare delicious smoothies in family. In addition to being fun and healthy, they will learn to prepare simple recipes.
Photos | iStock: evgenyatamanenko / merc67 / wmaster890
