What are some kid-friendly protein smoothie recipes?

What are some kid-friendly protein smoothie recipes?

A children’s hospital nutrition handout (Children’s Wisconsin) lists these, each for one smoothie:

• Peanut butter berry: 1 cup milk, 1/2 ripe banana, 1 tablespoon peanut butter, 1 cup frozen raspberries.
• Peanut butter banana: 1/2 cup milk, 1/2 cup vanilla yogurt, 2 tablespoons ground flaxseed, 1 tablespoon peanut butter, 1 frozen banana.
• Blueberry power: 1 cup frozen blueberries, 3/4 cup milk, 1/2 cup semi-firm silken tofu, 1/2 cup vanilla yogurt, 1 tablespoon chia seeds.
• Chocolate peanut butter: 1/2 cup milk, 2 tablespoons chocolate syrup, 2 tablespoons peanut butter, 1 frozen banana, 1 cup vanilla yogurt.
• Breakfast: 1/2 cup milk, a pinch of nutmeg, 1 frozen banana, 1/2 cup frozen pineapple, 1 cup yogurt.

The handout says to add the solid ingredients to the blender first, then the liquids, and blend for about one minute until smooth.

How do you add protein?

The easiest sources are milk, yogurt, Greek yogurt, nut butter, silken tofu and seeds. These are foods; give protein powders to a child only if a doctor or dietitian advises it.

Are smoothies enough for a child?

No. The same handout warns that these smoothies may not meet 100 percent of a child’s nutrition needs, and says a child’s dietitian can advise how many are appropriate. Treat smoothies as a boost, not a meal replacement. Most children get their protein from regular meals.

What should you check before you serve one?

• Allergies: peanut butter, dairy, soy and tree nuts are common allergens. Check each ingredient label.
• Choking risk: blend nuts and seeds fully, and do not give whole nuts to young children.
• Sugar: choose plain or lightly sweetened yogurt and skip syrups when you can.

Can you make it appealing?

Use frozen fruit for a milkshake texture, let children press the blender button, and serve in a favorite cup.

This is general information, not medical advice.