Basic smoothie | V GF

VEGAN | GLUTEN-FREE | DAIRY-FREE | NUT-FREE | NO ADDED SWEETENERS

INGREDIENTS
2 x medium bananas
1 x tablespoon chia seeds
1/4 cup water or coconut water (you may not need all of this)

OPTIONAL – don’t add all of these together!
1/2 teaspoon Vanilla powder (I don’t recommend vanilla extract as it is full of sugar)
Handful of berries
1 x avocado
1 handful spinach leaves (we call this one a “Shrek” smoothie & the boys love it)
1 x tablespoon cacao (I recommend cacao over cocoa as it is less processed & more nutrient dense)
Flesh of 1 x mango
2 x tablespoons natural or Greek yoghurt (check no added sugar)

METHOD
1. Peel 2 x bananas & chop into quarters. Put in the freezer in a Tupperware container or snap lock bag. Leave to freeze overnight
2. Soak 1 tablespoon of chia seeds in 3 tablespoons of water. Stir occasionally. Within 10 minutes it should form a “gel” texture. If you don’t let it mix this long it will stick all over your blender!
3. Throw bananas & chia gel in the blender. Have 1/4 cup water nearby that you can slowly pour in to get your desired consistency – either thick like ice-cream that you can eat with a spoon, or thinner that is easier to drink. Blend until all combined.
4. Pour into a glass & drink immediately. Say no to plastic straws!

 

Low-fructose kids snacks

I see the question pop up all the time of what healthy / low-sugar snacks people can feed their children.

First of all, if a child is genuinely hungry, they are more likely to try something.

Second of all, I am not a Dr or Nutritionist. If your child has sensitivities to certain foods, don’t give it to them.

Third & finally, if you are feeding them in the car, make sure it is age appropriate & not a choking hazard.

The snacks are easier than you think –

Mixed nuts – a nice little hit of protein & fats.

Popcorn – not the most nutrient dense snack but much better & likely lower in salt than a pack of crisps.

Berries – I rinse, dry on a tea towel then throw whole blueberries & strawberries (cut off their heads to minimise mess & maximise the actual strawberry they eat).

Carrot sticks. I find organic carrot sticks much sweeter & my sons aged 5 & 6, ask for them.

Qukes / baby cucumbers – rinse them, top & tail if you like.

A wrap with mashed avocado / peanut butter / almond butter / cheese.

Apple with slices of cheese; or crackers with slices of cheese. 

Organic corn chips – not a weekly treat but every so often a good little treat.

Grissini sticks – not a regular snack but low in sugar & can be convenient.

Freeze-dried fruit – maximum one little pack a day & check there is no added sugar.

Home-made pancakes or pikelets – neither contain sugar (but both contain gluten)

I’d love to hear your healthy snack suggestions too – please leave a comment if you have something to add