Written By UIC Dietetic Intern Alexis D’Ascenzo
Now that most schools are out for summer that means most children will be playing outside for longer durations. In order to ensure your child is staying adequately energized and hydrated, limit serving juice boxes and soda as they have minimal nutritional value. Instead, serve them a smoothie as it is a great alternative for a healthy snack or meal replacement! Smoothies are packed with fiber, protein, vitamins, minerals, healthy fats (monounsaturated, polyunsaturated, and omega-3 fatty acids), and most importantly, energy for your children to be physically active this summer!
Hydration is the key when children are outside playing for long durations, especially in the heat, because as they begin to sweat their bodies are rapidly losing water. If they are not adequately hydrated this could lead to dehydration due to their bodies experiencing an electrolyte imbalance. With this being said, it is important to ensure your child has a cold water bottle easily accessible to them throughout the day and during sports as this will also contribute to their hydration status. (Kids really don’t need sports drinks. For specific sports nutrition and hydration planning, PhysioLife Studios offers a wide variety of services for children.)
Here are few recipes to get your smoothie making started! Our PhysioMeal Powder is a pure and natural supplement that can be added in as it is designed to promote peak wellness for your child by optimizing their intake of proteins, fats, carbohydrates, and micronutrients from each smoothie. Enjoy!
Amazing Avocado Smoothie
Ideal for a snack or meal replacement.
Ingredients:
- 1 avocado pitted, and pealed
- 1/2 frozen medium banana
- 1/2 cup raw raspberries
- 1-2 tablespoons unsweetened cocoa powder
- 1-2 cups water (depends on desired consistency)
- Chocolate Physiomeal (1 scoop for children ages 1-10 years old, 2 scoops for children 10-16 years old)
Directions:
- If you have unpeeled frozen bananas, then take the frozen bananas from the freezer and leave to thaw for 10 minutes before peeling (or cut the skin off with a paring knife).
- Combine all of the ingredients, blend until smooth, and enjoy!
Awesome Almond Smoothie
Ideal for after physical activity for a recovery drink.
Ingredients:
- 1 small frozen banana, sliced
- 3/4 cup kale (lightly packed/stems removed)
- 3/4 cup almond milk
- 3/4 tbsp almond butter (unsalted)
- 1/8 tsp cinnamon
- 1/8 tsp nutmeg
- 1/8 tsp ground ginger
- Vanilla Physiomeal (1 scoop for children ages 1-10 years old, 2 scoops for children 10-16 years old)
Directions: 1. Blend all ingredients in a high powered blender and serve!
Berry Good Smoothie
Ideal for after physical activity for a recovery drink.
Ingredients:
- 1 cup frozen unsweetened blueberries
- ½ cup of pomegranate (seeds/juice sacs)
- 1/4 cup raw almonds
- ½ avocado, pitted and peeled
- Strawberry Physiomeal (1 scoop for children ages 1-10 years old, 2 scoops for children 10-16 years old)
Directions:
- Blend all ingredients in a high powered blender and serve!
Kiwi Kale Smoothie
Ideal for a healthy snack.
Ingredients:
- 2 kiwis (skin removed)
- 2 kale leaves (remove leaves from stem)
- 1 cup coconut water
- 1/3 cup ice
- Vanilla Physiomeal (1 scoop for children ages 1-10 years old, 2 scoops for children 10-16 years old)
Directions:
- Blend all ingredients in a high powered blender and serve!
Superfood Smoothie
Ideal for a snack or meal replacement.
Ingredients:
- ¾ cup unsweetened almond milk
- ½ cup organic, wild blueberries, frozen
- 1/3 cup organic strawberries, frozen
- ½ avocado
- 1 tsp. organic flaxseed
- 1 handful organic spinach
- 1 tbsp. chia seeds
- 4 ice cubes
- Strawberry Physiomeal (1 scoop for children ages 1-10 years old, 2 scoops for children 10-16 years old)
Directions:
- Blend all ingredients in a high powered blender and serve!
