Kids asking for cold drinks??? Give them shakes and smoothies instead

We live in an era with instant gratification—fast food, vending machines, pre-mixed beverages and more. These peculiar foods and fizzy drinks contain ingredients which are unhealthy for our kids. The world is becoming lazier in lifestyle and heavier on the weighing scale, with childhood obesity not as uncommon as it used to before.

Carbonated drinks such as cold drinks include large amounts of sugar, caffeine, and empty calories without any real nutrition. Some of the most common issues faced by consuming them include excess weight gain, tooth erosion and decay, hyperactivity, changing bowel habits, acne, caffeine addiction, undernourishment and more. Our kids need essential nutrients such as protein, vitamins, calcium and magnesium for their bodies to grow.

A healthy lifestyle begins at home and it’s the parents’ responsibility to ensure that kids adapt good habits right from their childhood

I strongly believe in it. So, we bring you delectable recipes for your kids that are not only beneficial for their health but will also uplift their mood with its yummy taste.

1.Mango Strawberry Banana Smoothie

The much-awaited mango season is finally here. Just take a mango, peel and cube it and blend it with few strawberries and one in a mixer. Add a cup of yogurt (unflavoured) and mix again until you get a smooth consistency.

Nutritional value per serving

150kcal energy,33g carbohydrates, 4.1g dietary fibre, 5gm protein, 0.7g fats

2.Dates Go Bananas Shake

Ingredients: 1 Banana, 4 dates, 300 ml milk

Method: Soak the dates in water overnight. In a blender, add the dates, sliced banana, milk, and 1-2 ice cubes. Blend it well and pour into a tall glass.

And after this your child is ready to go, for the whole day!

Nutritional value per serving

300kcal energy, 70g carbohydrates, 10g protein, 4g fats, 10g dietary fibre

3.Peanut butter shake

With this peanut butter shake, you can also keep the calories consumption of your child in check. To make it take 1/2 glass milk, 1tbsp high-protein peanut butter, 1 banana and 1/4th cup ice. Blend all these together. You can also choose to add sugar or even jaggery to increase the sweetness.

Nutritional value per serving

350kcal energy, 25g carbohydrates, 15g protein, 28g fats, 4 g dietary fibre

4.Pineapple Punch Smoothie

Put a cup of cubed pineapple pieces and ¼ cup of mint leaves in a blender and blend for 30 secs. Now add half cup of cold water and blend. Your refreshing and soothing pineapple punch smoothie is ready.

Nutritional value per serving

90kcal energy, 15g carbohydrates, 0.5g fats, 3g protein, 4g dietary fibre

5.The Green Smoothie

Take one cup of spinach, a cup of kale, few mint leaves and diced kiwi. Put them in a blender add a cup of water and blend until smooth. Add one tablespoon honey and mix well. Top with chia and flax seeds.

Nutritional value per serving

120kcal energy, 20g carbohydrates, 4g protein, 1g fat, 3.5g dietary fibre

6.Strawberry Cake Shake

Yet another delicious shake that ensures to keep your kids full for at least 3 hours in one go. To prepare this, take 4 strawberries, ½ cup milk and 1 scoop of strawberry ice cream. Blend them together. You can also add a bit of cake to make it thicker.

Nutritional value per serving

320kcal energy, 35g carbohydrates, 8g protein, 5g fats, 1.5g fibre

7.Mango Fusion Smoothie

Blend few pieces of mango with ½ cup of milk and ¼ cup shredded coconut. Add chia and flax seeds and give it a good stir.

Nutritional value per serving

240kcal energy, 35g carbohydrates, 8.2g protein, 7g fats, 3g dietary fibre

8.Fruit Smoothie

Blend half cup of grapes with a kiwi, peach and few pieces of watermelon. Add a cup of yogurt and blend until smooth. All the fruits with refreshing flavours will send away the lockdown blues of your kids.

Nutritional value per serving

280kcal energy, 30g carbohydrates, 8g protein, 4g fats, 4.6g dietary fibre

9.Apple Carrot Smoothie

An apple and a carrot with 2-3 leaves of mint is all you need along with some good amount of ice. Blend them together and relish the soothing summer-perfect smoothie.

Nutritional value per serving

150kcal energy, 18g carbohydrates, 4g protein, 3g fats, 5g dietary fibre

10. Banana blueberry milkshake

This is one of those recipes that your kids will prefer the most. All you need is a banana, a handful of blueberries and some raisins. Use milk otherwise 2 scoops of vanilla ice-cream and blend until it turns delectable and smooth. Enjoy the yummy Banana blueberry milkshake with your kids.

Nutritional value per serving

250kcal energy, 30g carbohydrates, 8g protein, 4g fats, 5g dietary fibre

 

NOTE: We suggest you to freeze the fruits before using them to prepare a shake or smoothie. Or else, refrigerate it before consuming for the chilling flavour.

Since shakes and smoothies are full of fresh fruits, vegetables, and protein — the options are endless. Including fabulous superfoods in it will never let it boring for your kids. The key is their optimal health.