I posted my little guy’s lunch box the other morning and so many people wanted to know what was in the smoothie. I had a think about it and realised I have a basic ‘base’ that I use, and then switch up the fruits for variety. I’ve made it dairy free, but by all means if dairy works for you, you can use cream, milk, yoghurt in place. I hope you guys enjoy it as much as he does. It’s our go to recess option, in an age where “food eats into precious play time mum!!” This recipe fuels his whole body and mind in the busy life of a growing child, or is equally lovely as a snack after school if sport is on the cards, or even breakfast made the night before, if you’ve got an early start!
What you need (makes 2 large adult serves or 4 kids recess sizes)
300ml coconut cream (or full cream milk or combination of cream and milk)
100ml milk or water
2 heaped tbsp coconut or regular yoghurt
1 heaped tbsp ground flax seeds (or ground linseed or other seeds or nuts if not at school)
1 heaped tbsp ground cinnamon*
2 handfuls baby spinach leaves
juice of 1 lime or lemon (2-3 tbsp to taste depending on how tangy you like it. If using Greek Yoghurt, you may not need the added tang at all)
Add ins / Variations
2 cups frozen blueberries
2 cups frozen mango
2 cups mixed frozen and fresh fruit rough chopped
1 banana + 1 cup lower sugar fruit combo
extra 2 handfuls of greens – add to any combo, any time!
1 tsp vanilla bean powder (optional)
1 tbsp honey (only if using a low sugar berries and need sweetness for “newer to less sweet stuff” people)
1/4 bunch of mint
1/4 bunch of parsley
*The cinnamon is great for keeping your blood sugar even Stephens and the variation of which fruits you pop in keeps it exciting and new.
What to do
Pop your frozen fruit into the blender and blend on highest setting for 5-6 seconds to chop it (speed 10 for Thermomix)
Pop everything else in and blend for 40 seconds until well combined. And there she is. Thick and luscious and ready to go!
Further options? Pour one serving into a bottle of choice or jar. Then blend in a tbsp chia seeds to the rest and pour into a bowl. In a couple of hours it will set into a thick custard and you can top with something crunchy like the breakfast crunch from Real Treats.
Any other smoothies you can have as substantial breakfast, pre-sport or recess? The chocolate thick shake on the blog is a tried and tested winner if you haven’t tried it before! Or the Zesty smoothie for a hot day when your energy is flat or lastly the veggie packed Super Hero smoothie to get loads of nutrients in for an afternoon tea to be reckoned with!
Can I freeze this? Yes you can. If you’re freezing in glass, just be sure to leave an inch off the top between the liquid and lid so that when it expands, there’s no danger of cracking the glass.
I’d love to see your variations and efforts on instagram if you fancy tagging #lowtoxlife or my @lowtoxlife account.
Being busy never means you need to resort to packet, processed fake food options and supermarket ‘breakfast’ poppers. A little planning, some fresh ingredients and voila – You’re sorted.
Real Food. Happy Bodies, Happy Planet