Kids Recipe Challenge winning recipe: Honourable Mention!
Kids and adults love snacking on apples so why not add one to your next smoothie! This one is a winner with fresh tasting apple and blueberries to add energy to your day. This is a perfect portable snack or add it to some whole grain cereal or toast for a balanced breakfast.
Ian, from Belle River, thinks kids will like this recipe because it is yummy and nutritious. Bonus! This smoothie uses different coloured fruits and is a source of protein.
Preparation Time: 5 minutes
Makes: 2 servings
- For a cool treat simply use frozen blueberries and a frozen banana in the recipe.
- Use tart apples like Granny Smith or Northern Spy for a refreshing tangy flavour or try Royal Gala or Honey Crisp apples for a sweeter version.
- For a higher protein version, use Greek yogurt.
Ingredients
|
| Plain yogurt (1% M.F.) |
125 mL (1/2 cup)
|
| Ripe banana |
1 |
| Apple |
1 |
| Fresh or frozen blueberries |
125 mL (1/2 cup)
|
| 100% orange juice |
60 mL (1/4 cup)
|
Directions
- Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.
- Gently rinse banana, apple and blueberries under cool running water. Core apple, then peel and chop into smaller chunks; set aside.
- Place yogurt, banana, apple, blueberries and orange juice in a blender. Cover and purée until smooth.
Nutrition Information
Calories: 149 kcal
Protein: 4 g
Fat: 1 g
Carbohydrate: 35 g
Fibre: 3 g
Sodium: 45 mg
Calcium: 114 mg
Iron: 1 mg
How can a dietitian help?
Dietitians can support you throughout many phases of your life from pregnancy to eating well when you are older. Counselling sessions with a dietitian can also help you to prevent and treat health conditions like diabetes and heart disease. Your dietitian will work with you to give you personalized advice that meets your lifestyle and goals. Connect with a dietitian today!
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This article was written and reviewed by dietitians from Dietitians of Canada. The advice in this article is intended as general information and should not replace advice given by your dietitian or healthcare provider.
Last Update – April 2, 2024