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It is a great idea to introduce fussy kids to smoothie bowls that are delicious and also packed with nutrients.

It can be quite a difficult task for parents to get their children to eat healthy, especially when they only care about taste and want to eat junk food all day long. When dealing with a fussy eater, parents must find the balance between taste and nutrition. Rakshita Mehra, a clinical nutritionist at Cloudnine Group of Hospitals, Noida emphasises on a general eating pattern seen in kids that parents ought to know about. “Toddlers frequently experience phases of being fussy and picky. This is the time when they are still developing taste buds and preferences. They love to discover the world through their senses, and food refusal can sometimes be a part of their exploration process,” she states.

The expert says that it can be a great idea to ‘regularly introduce’ toddlers to both ‘known favourites’ and ‘new meals’ to get them to become familiar with a variety of tastes and textures.

Smoothies For Toddlers

Smoothies, says the clinical nutritionist, can include a range of nutrients that are super-delicious for toddlers. “They are visually appealing. Smoothie bowls can help meet daily requirements and they are highly-nutritious. They are a convenient-yet-healthy option for breakfast or an evening snack, because they are quick and simple to prepare,” Mehra states.

The expert shares three toddler-friendly smoothie bowl recipes that are loaded with nutrients; take a look.

Berry Banana Bonanza

Servings – 1

Preparation time – 5 minutes

Ingredients

• Banana – 1 (100g)
• Blueberries – 50g
• Cow’s milk – 250ml
• Chia seeds – 1 tsp (5g)
• Handful of ice cubes

Toppings

• Cinnamon powder – a pinch
• Almonds, finely-chopped – 4
• Fresh berries, chopped – 10
• Sliced banana – 10
• Honey – 1 tsp

Instructions

1. Peel the banana and wash the blueberries thoroughly.
2. In a blender, mix the banana, blueberries, milk and chia seeds.
3. Blend this mixture until smooth, thick and creamy.
4. Add a few ice cubes and blend the smoothie once again.
5. Pour the smoothie into a toddler-friendly bowl.
6. Garnish it with fresh chopped berries, sliced banana, chopped almonds and a drizzle of honey.
7. Sprinkle a little cinnamon powder in the end.

Nutritional benefits

• Banana is an excellent source of potassium and dietary fibre. Blueberries are rich in antioxidants and vitamin C.
• Chia seeds are rich in omega-3 fatty acids, and cinnamon is a spice that has anti-inflammatory and anti-microbial properties. Almonds are excellent sources of monounsaturated fats, rich in vitamin E, calcium and magnesium.
• Cow’s milk is a great source of high-quality protein. It contains calcium, phosphorus and vitamin D.

Nutritional value

• Energy: 420 kcal
• Protein: 12g
• Fats: 10g

Green Powerhouse Vegetable Smoothie

Servings – 2

Preparation time – 10 minutes

Ingredients

• Spinach leaves – 1 cup
• Green apple – (50g)
• Cucumber, chopped – (50g)
• Fresh coconut water – 1 cup
• Avocado – (50g)
• Dates – 2 (5g)
• Grated ginger – tsp
• Lemon juice – 1
• Handful of ice cubes

Toppings

• Chopped kiwi pieces – 5
• Pumpkin seeds – 1 tsp
• Puffed quinoa – 1 tsp
• Coconut flakes – tsp

Instructions

1. Put the washed spinach, green apple, coconut water, chopped cucumber, dates, grated ginger and avocado in a food blender.
2. Process the mixture until it is smooth.
3. Add a dash of lemon and ice cubes, and blend it again.
4. Pour the smoothie into a bowl and garnish it with chopped kiwi, raw pumpkin seeds, puffed quinoa or coconut flakes, and enjoy.

Nutritional benefits

• Spinach is high in vitamin A, C and K, as well as folate, iron and magnesium.
• Green apple helps in digestion as it is a good source of dietary fibre and hydration, packed with vitamin C. Avocado is rich in monounsaturated fats, vitamin K and potassium.
• Coconut water is rich in vitamin C, A, E and potassium. It has high water content, which keeps the system hydrated.

Nutritional value

• Energy: 230kcal
• Protein: 5g
• Fats: 10g

Apple Oat Delight

Servings – 1

Preparation time – 15 minutes

Ingredients

• Rolled oats – cup
• Apple – 1 (100g)
• Oats milk – 150ml
• Vanilla extract – tsp
• Handful of ice cubes

Toppings

• Apple slices – 10
• Cacao nibs – tsp
• Nutmeg – a pinch
• Pomegranate seeds – 1 tsp

Instructions

1. Soak the rolled oats in oats milk for at least 10 minutes.
2. Chop the apple into little pieces after washing and peeling.
3. In a blender, mix the soaked oats with chopped apple, vanilla extract and ice cubes. Blend until velvety and rich.
4. Assemble the smoothie mixture in a colourful bowl.
5. Serve immediately with cut apple slices, cacao nibs, and pomegranate seeds, and sprinkle a pinch of nutmeg.

Nutritional benefits

• Oats are nutritious whole grain packed high quality dietary fibre.
• Oats milk is a great alternative for individuals dealing with lactose intolerance.
• Apple is a complex-carbohydrate-containing-fruit loaded with vitamin C, which improves overall well-being.
• Nutmeg contains manganese, copper and magnesium, and is known for its antioxidant properties.
• Cacao nibs are tiny pieces of coffee beans, which are excellent sources of flavonoids and dietary fibre.

Nutritional value

• Energy: 320kcal
• Protein: 7.5g
• Fats: 6g

Disclaimer: Nutritional values mentioned are approximate, and may vary based on serving sizes, ingredients amounts and method of preparation.