A Guide to Feeding our Future

Archive for the ‘Beverages’ Category

Monkey-See Monkey-Do Shake

By: Hollie M. Hunt-Last, D. C’Ed. ROHP/RHN – Moncton, NB

“Use this recipe to create a thick and rich snack between meals, or as a summer treat. Kids will love both the name and the taste of this shake! What a great alternative to the local ice cream stand in the summer!”

Ingredients:

  • 1 frozen banana
  • ½ cup chocolate almond milk
  • 1 tsp premium cocoa
  • ½ tsp pure vanilla extract

Directions:

  1. Purée banana in a quality food processor or blender until smooth.
  2. Add in other ingredients.
  3. Blend thoroughly until completely mixed.

(TIP: for more of a banana-split taste, blend a couple of frozen or fresh organic strawberries into the mix)

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Category:

Beverages, Kid-approved

Sneaky Smoothie

By: Jennifer Kavander, RHN, ROHP – Vancouver, BC

“Looking for a great way to sneak in some extra servings of fruits and veggies?  This smoothie is a nutritional powerhouse, and a great way to squeeze in 2 to 4 servings of antioxidant rich fruits and veggies.  With the addition of protein and healthy fat, it makes for a perfect snack, or a quick breakfast.  While spinach does seem like an odd ingredient to include, due its mild sweet flavour, the only reason you will know it’s there is because of the colour. ”

Ingredients:

  • ½ cup fresh or frozen blueberries
  • ½ banana – the riper the better 🙂
  • 2 cups raw baby spinach leaves
  • 1 cup unsweetened almond or hemp milk (may modify to desired consistency)
  • ½ scoop vegan or whey protein powder
  • 1 tsp coconut oil
  • 2 tsp organic grade B maple syrup or a pinch of stevia
  • Pinch of ground cinnamon
  • 2-3 ice cubes
  • 1 tbsp raw cacao powder (optional)

Directions:

  1. Place all ingredients in a blender.
  2. Blend until smooth (if too thick, add more almond or hemp milk).

Optional Kid-friendly tip:
If you can’t convince your children to drink something green, try adding a tablespoon of raw cacao powder.  In addition to changing the colour from green to chocolate brown, you’ll be adding in yet another dose of essential minerals and antioxidants!

Category:

Beverages, Breakfast, Kid-approved

Pumpkin Smoothie

By: Deloris Del Rio, Student of Holistic Nutrition – Quebec, QC

“My oldest daughter loses her mind for pumpkin, and she loves pumpkin smoothies! A great feature is that if you have extra, they can be frozen in popsicle trays, (as a frozen “pudding” treat) and eaten later. Deee-lish! ”

Ingredients:

  • 1/2 cup roasted pumpkin purée (I always use what I have from the fall, but can be substituted by canned pumpkin purée; try not to use pumpkin pie filling as it usually comes full of sugar and preservatives)
  • 1/2 banana
  • 1/2 TBSP molasses or 1TBSP maple syrup
  • 1/2 tsp allspice, and/or cinnamon (to taste)
  • 2 large ice cubes
  • 1/4 – 1/3 cup cold rice, oat, or hemp beverage (to desired thickness of smoothie)

Directions:

  1. Place all ingredients into a blender, process until smooth,
  2. Add more rice milk, if necessary, until the desired thickness is achieved.
  3. Serve with a sprinkling of cinnamon and a drizzle of maple syrup (if desired)!


Category:

Beverages, Kid-approved