OHbaby! nutrition expert Anna Hansen shares her favourite smoothie and snack recipes for busy mums and energetic kids.
There are few easier and yummier ways to get in some extra serves of fresh goodness than a smoothie. These smoothie recipes are dairy free but if you are a lover of milk simply swap out the coconut water or almond milk for regular milk. A good tip is to peel and cut-up some banana and store in a container in the freezer, ready to go when the smoothie craving strikes.
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This is an affordable, delicious pesto full of green goodness and healthy fats. It’s great when you are breastfeeding as it adds protein, omega 3 fatty acids, antioxidants and vitamin C to a snack.
If garlic is problematic for your baby, simply omit the garlic from this recipe.
ingredients:
1 or 2 generous handfuls of kale (washed, chopped, stalks removed)
1 bunch basil
1/3 cup sunflower seeds
1/3 cup walnuts
1/3 cup extra virgin cold pressed olive oil
1/4 cup water
1 clove garlic
1 teaspoon rock salt
1/4 cup lemon juice
generous pinch of peppermethod:
Simply place all ingredients into a high powered food processor and blend until the desired consistency is reached.
Add only three tablespoons of lemon juice and half the salt initially. Taste test after blending and add the rest of the lemon juice and salt if needed.
Place into a glass jar and store in the fridge for 3-5 days.
Enjoy the pesto on a wholemeal cracker or slice of sourdough bread with a sliced boiled egg and a few slices of tomato.
For a nut free version, 1/3 cup pumpkin seeds can replace the walnuts.
• Dairy free, gluten free.
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My kids call these “chocolate balls” and they are hands down the treat most favoured by all three. They’re also a delicious snack when breastfeeding, as they’re free of refined sugar and hit the spot when you’re tempted to reach for the chocolate.
ingredients:
1 cup fresh pitted dates (chopped)
1/2 cup cashew nuts (raw, unsalted)
1/2 cup almonds (raw, unsalted)
1/4 cup sesame seeds
2 tablespoons cacao powder
2 tablespoons water (if needed)
1/4 cup shredded coconutmethod:
Blend the almonds, cashew nuts, sesame seeds and cacao powder in a high-powered food processor, until combined. Add the chopped dates and pulse until a dough consistency is reached. Add water, if needed.
Roll the mixture between the palms of your hands into 16 large balls or 24 small balls and cover in shredded coconut. Place the treats in a container or on a tray lined with baking paper, and chill in the freezer for at least 30 minutes.
• Gluten free, dairy free and refined sugar-free.
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The perfect breakfast or midnight snack when your night is interrupted by feeds. These are full of the good stuff. The walnuts provide omega 3 fatty acids, great for your growing baby, and there’s is a healthy amount of fibre which your digestive system will love.
ingredients:
1 cup mashed ripe banana (equates to about 2 bananas)
1 teaspoon pure vanilla extract
1/4 cup coconut oil
1/2 teaspoon sea salt
3 tablespoons honey
2 cups rolled oats
1/2 cup shredded or desiccated coconut
1/2 cup chopped walnuts
1/2 cup chopped dried apricots (sulphite free)
1/4 cup raisinsmethod:
Preheat your oven to 160°C (fan forced).
Combine mashed banana, vanilla extract, coconut oil, sea salt and honey. Add oats, shredded coconut, walnuts, dried apricots and raisins.
Mix together with your hands, squeezing the mixture together until it binds. Form into 14 slightly flattened cookies on a baking tray lined with baking paper.
Bake for approximately 30 minutes or until slightly golden. Cool and enjoy. Store wrapped in waxed paper in an airtight container for up to five days.
For a nut free version add 1/4 cup more raisins and 1/4 cup of sunflower seeds in place of the walnuts.
• Egg free, dairy free, wheat free and refined sugar-free.
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Chocolate fix anyone? This really is a treat your sweet tooth will thank you for.
ingredients:
1 cup almond milk
2 pitted madjool dates (or 4 fresh pitted dates)
1/4 medium avocado or 1/2 small avocado
1/3 cup pumpkin seeds (raw, unsalted)
2 1/2 tablespoons of cacao powder
A handful of raw baby spinach (optional)
or 1/4 cup chopped raw celery (optional)method:
Blend all ingredients in a high powered blender until smooth. The pumpkin seeds and avocado (and spinach if you so choose) are great for your immune system and complexion. I use cacao powder, the raw version of cocoa powder, as it is full of antioxidants. I always add a serve of raw vegetable in my smoothies and my chocolate drink is no exception.
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A refreshing fruity smoothie, perfect for those sunny spring days. It recently converted my six-year-old to the idea that green in a glass is oh-so-good.
ingredients:
1 fresh ripe mango (peeled and chopped)
1 frozen banana
2 handfuls of spinach
1 cup coconut water (fresh from a coconut is best)method:
Place all ingredients in a high powered blender and blend until smooth. This is a refreshing fruity smoothie and particularly hydrating thanks to the coconut water.
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A great mid-afternoon pick-me-up. My 20-month-old is particularly fond of this gorgeous red drink.
ingredients:
1 cup almond milk (or another milk of choice)
1 cup frozen raspberries
1 frozen ripe banana
1/3 cup raw chopped beetroot
2 tablespoons chia seedsmethod:
Place all ingredients in a high powered blender and blend until smooth. Surprisingly, the beetroot completes this smoothie. It is a sweet vegetable that counterbalances the tang of the berries, and makes the drink particularly energizing. Antioxidants are aplenty in this smoothie thanks to the berries and beetroot, and the chia seeds deliver a great serve of omega 3 fatty acids. You can add a spoonful of honey if you need a little more sweetness.
