Fruits are very important in children's diets, for the large amount of vitamins, minerals, fibers and all kinds of essential nutrients for the organism of the little ones. According to the nutritional recommendations, children should take 5 pieces of fruit a day. An amount that may seem difficult to achieve, since it is difficult to introduce 5 fruits into the diet of children every day.
To facilitate the task of the recommended consumption of fruits in the children's diet, it is necessary to introduce this element in other meals. In this way, it will be easier for both the smallest and the oldest to eat the fruit that their body needs daily. There are so many varieties of fruits, with so many different flavors, that you can include them in many dishes and obtain delicious recipes in just a few steps, such as salads, sweets, jellies or fruit salads, without forgetting the delicious and refreshing fruit smoothies.
Fruit smoothies
The Smoothies of fruits accept hundreds of combinations, mix different types of fruits, add seeds or complete the shake with any type of dairy base, such as yogurt, milk, cheese or vegetable drinks. So a simple fruit smoothie becomes a very complete meal that will not need companions. Any of these shakes are perfect for breakfast, snack, and even dinner.
Fruit and honey smoothie
Ingredients:
- 1/2 peach
- 2 slices of pineapple natural
- the juice of a lemon
- 1/2 cucumber
- 1 glass of coconut water
- a teaspoon of miel
Preparation:
- Clean, peel and chop the fruit and cucumber and place in the blender glass
- Add the lemon juice and begins to beat, at low speed so that the ingredients are integrated
- Add the coconut water little by little, beat to check the amount of water you have to add, depending on the texture you want to obtain
- In conclusion, add the tablespoon of honey and lightly beat again
Red berry smoothie
Ingredients:
- A bowl of assorted red fruits, (blueberries, raspberries, blackberries, strawberries, etc)
- 1 yogurt Greek
- 1/2 glass of milk
Preparation:
- Wash the red fruits very well to remove any trace of dirt
- Place without chopping in the blender glass and add a little milk
- Begin to beat at low speed, add the Greek yogurt and continue beating until the fruits are well crushed
- Add milk little by little, until you get the thickness wanted
Fruit smoothies and ice cream
Ingredients:
- A ball of cream ice cream or vanilla
- 1 yogurt natural
- A slice of watermelon
- 1 slice of melon
- Half a teaspoon of cinnamon powdered
Preparation:
- Remove the nuggets from watermelon and melon and chop, place the fruit in the blender glass
- Lightly beat the fruit and add the scoop of ice cream, beat again
- Lastly, add the yogurt and the teaspoon of cinnamon and mix everything again
Banana and coconut smoothie
Ingredients:
- 1 banana mature
- A glass of coconut milk
- a tablespoon of honey or agave syrup
- 3 tablespoons of vanilla ice cream
Preparation:
- Peel the banana and place in the blender glass, without having to chop it too much
- Add the glass of coconut milk and begins to beat at medium speed
- Then add the vanilla ice cream and the spoonful of honey or syrup and return to beat until desired texture
Strawberry Banana Smoothie
Ingredients:
- 1 banana mature
- 4 or 5 strawberries
- 1 glass of milk
- 1/2 glass of liquid cream pastry
- 2 teaspoons of sugar
Preparation:
- Wash the strawberries very well, chop and place in the blender glass
- Peel the banana and add it to the glass, also add the glass of milk and begins to beat at medium speed
- Then add the cream and sugar and finish beating until the desired thickness is obtained. If the cream is too thick, you can add more milk, until you get an ideal texture for your children's tastes.