Friday, January 20, 2012

Smoothie Recipe: Calories Count Continued

Last week I let you in on a fun and simple recipe for a high calorie snack for toddlers and young children who really still need to be getting good healthy high calorie foods. My children did not like protein at all and although avocado is great for children neither of mine have ever liked it. One thing both of them have always loved though is a good smoothie and berries.

Smoothies in general are a great snack or even a meal. They can be made to order so easily at home using almost whatever fruits and vegetables juice and milk you can find around the house.When you make them at home you get total control to limit the sugar by using 100% juice and if you need a little added sweetening using honey or agave in small amounts to get the right taste. In our house we need a particularly high calorie count which is what most toddlers need as long as they are nutritious as well.

I figured out that a wonderful way to boost the calorie content of a smoothie is with avocado, the taste blends right in and makes the smoothie very creamy. For added protein I can not adore Greek yogurt enough. In particular the brand Fage has an amazingly high protein content with 7 ounces containing 18 grams! There are a few other things I add to get more protein and calories packed into these smoothies so check out the recipe. I would also like to note that smoothies in general are very forgiving and can be added to or have ingredients changed according to your likes.

You can involve your little ones by allowing them to measure, add ingredients, and if you use a normal blender pressing the buttons on the machine. We use an immersion blender which I love for making smoothies it works so much better than any blender I have ever had but my kids do not get to help so much with the mixing process.

Here is the recipe:

1 1/2 cups frozen mixed berries
1/2 an avacado
7 oz whole milk plain yogurt (I use Greek)
1/4 cup whole milk (or if you really want to add calories 2 tablespoons heavy whipping cream)
1 tablespoon ground Flax seed
1 tablespoon wheat germ
2/3 cup 100% juice (we use cran/rasp)
1 tablespoon honey (optonal)

Makes 2 12oz cups

Check back soon for a hint on what to do with left over smoothie.

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