Laura Schmidt, RD, LDN

Smoothie Bowl 4 Ways

Smoothie Bowl 4 Ways

Recently my toddler has loved sharing a “smoothie bowl” for breakfast, in true foodie form she loves to add granola, coconut or hemp seeds to the top and get a little bite of topping in each spoonful, its the cutest thing. To make a more spoonable smoothie its best to decrease the liquid and increase the frozen ingredients. I actually like making smoothie packets by adding most of ingredients (minus the liquid) to a mason jar or zip lock bag and place in the freezer, everything being frozen just saves you from having to add ice which can water down a smoothie.

I started making Lollie smoothies before her first birthday and to this day the girl loves her moocies as she calls them( I am not ready for the day she stops calling then this) In true toddler fashion around the age of 16 months Lollie started the dreaded picky phase, foods that were once her favs she started to flat out refuse. My almost 3 year old continues to be selective about what she is willing to eat, this does not stop me from offering her a variety of foods but I feel like the daily smoothies help expose her to a variety of nutrients as well as flavors.  I also try to include her in the making of these smoothies that way she can see that she likes certain ingredients in her smoothies so she may like them other ways, just another exposure for her.

When I worked in public health for 5 years, part of my job was to approve orders for Pediasure and other supplements for kids that were underweight. While I think there is a time and place for the use of some of these supplements, I don’t love how they are marketed to parents as a meal replacement and a way to help your child grow. Most children’s supplements are packed with vitamins and minerals but they are also pretty high in sugar. For me being able to blend up a variety of real foods into a nutrient packed drink for my daughter seemed like a better way to get a large variety of vitamins, minerals, protein and fiber.

Here I am sharing a few of our favorite combos. Simply blend the ingredients pour into a bowl and top with your favorite toppings or eat it as is. To make a more liquid/drinkable smoothie increase liquid by 1/4-1/2 cup and you can add it to a cup with a straw to drink on the go

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  1. Sweet potato smoothie bowl- 1/2 of a frozen banana, 1/2 of a baked sweet potato flesh, 1/2 c almond milk, 2 T greek yogurt, 1 T almond butter & 1 T flaxmeal
  2. Green smoothie bowl- 1 small frozen banana or half of a large, 1/4 avocado, 1/2 cup almond milk, 1 T peanut butter, 2 handfuls of spinach & 1 date
  3. Superfood chocolate avocado smoothie- 1/2 frozen banana, 1/2 avocado, 2 tsp caco or cocoa powder, 1/2 c almond milk, 2 T hemp seeds
  4. Strawberry cauliflower smoothie- 1/2 frozen banana, 1/2 cup strawberries,1/2 c frozen riced cauliflower, 1/2 cup milk