Friday, August 2, 2013

Healthy smoothies

We've been making smoothies since my son was small.  He was a picky eater (which we've managed to overcome), and smoothies were the crown jewel for getting nutritious foods into his little body.

I went to Smoothie King for the first time last week to check it out, and was completely floored by the amount of sugar in their concoctions.  58g of sugar will make even the calmest child spin like a top - my son won't be getting these. I also don't allow him to have artificial sweeteners.  This is my opportunity to train his taste buds, and processed children's foods are over the top sweet, not to mention the health issues with the fake sugars they sometimes add.

I like to make enough for two of us at a time, so there's enough to share.  Whole milk yogurt has the added benefit of probiotics and some good protein.  This recipe makes about 32 oz once I add some filtered water, so it's a generous portion.    Compare to Smoothie King's 12 oz Berry Interesting Kid's Kup, which uses a juice blend to sweeten the kid's cups.  The Smoothie King KK has 36 more grams of sugar, and less protein. Even two Snickers bars has less sugar than this Kid's Kup. 

Strawberry Banana Smoothie
Makes 2 servings

1 cup frozen sliced strawberries
2 medium ripe bananas - this is where the sweetness comes from
1/2 cup whole milk plain organic yogurt (like this)
filtered water to adjust consistency

Place all ingredients in blender and puree.  Add filtered water to adjust consistency.  No added sugar!

Total sugar: 44g, 22g per serving
Total Protein:  8.1g, 4.05g per serving
Total Fiber: 9.2g, 4.6g per serving
Total Calories:  343, 171.5 per serving

No comments: