Published guidelines for nutrition caution that our children are eating too many salty and fatty “fast foods” and not enough healthy fruits and vegetables. The new food pyramid for nutrition emphasizes the importance of eating fresh and frozen fruits and vegetables to increase fiber and to decrease the dependence on sugary or salty meals. By involving children in nutritious food preparation like smoothies, adults are setting a good example and helping children learn about healthy eating. Check out Nutrition Information on the web , our Grandparents Teach, Too web site, and the authors’ book “Learning through the Seasons.”
MATERIALS NEEDED:
Blender, plastic knives, fruits, milk, low fat vanilla yogurt, (orange juice and honey or syrup optional)
WHAT TO DO:
Smoothies are almost like milk shakes, but they provide lots of fiber and vitamins. Make shopping for the ingredients part of the fun. Pick out some favorite fresh fruits like bananas, pineapple, or all kinds of berries with your children. Some people add a little Kale, but the color will change slightly. Frozen fruits can also be used. Talk about size, colors, shapes, and smells of the fruits, as you look them over.
At home, wash hands, fruits and then set out the ingredients you have chosen. Even the youngest helpers can count out a pile of berries, slice fruits, and add juice, milk, or yogurt. (Safety note: Watch children closely whenever blenders or processers are within reach.)
When everything is in the blender and the lid is in place, your child will love to press the button and watch the action. Here are two published recipes. Each makes about two cups.
Recipe one: ¾ C sliced strawberries, 1 sliced banana, ½ cup vanilla yogurt,1/4 C orange juice, a little honey or other sweetener if desired. Blend until very smooth, pour into glasses.
Recipe two: 1 C milk, ½ C fresh or frozen berries, 1 T honey, ½ C vanilla yogurt. As with most recipes you can cut the sweetener in half.
WHAT ELSE CAN WE DO?
Many combinations of milk, juice and fruits can be used. You may add just a little bit of vegetable, not enough to really be tasted. Some people like to add crushed ice on a hot day. Children can help read, follow a recipe, and learn about measuring spoons and cups as you add the ingredients to the blender. They can figure out how to double the recipe.
HOW WILL THIS HELP MY CHILD?
While providing a nutritious snack, adults are building vocabulary, planning and following a recipe. Children learn about shopping and making healthy choices at a store. Pouring, measuring, cutting, and slicing help to develop fine muscle control in hands. Cooperating and having fun while cooking builds life-long interests and skills. Recipes are from “Better Food For Kids” by Joanne Saab.
