Mango and Yogurt Smoothie
EVENT: BLOGGING MARATHON #88
THEME: KID’S DELIGHT – HEALTHY DRINKS – WEEK 3 DAY 3
I constantly to get to hear mums complaining about kids not eating. They tend to force feed toddlers and as a result meals becomes a constant battle between the mother and child. Your lunch time may not be your child’s lunch time. When my kids were growing up, my mother in law and I followed one rule, feed the children when they were hungry. No child can go without food. At some point they do feel hungry. Make meals an enjoyable part of their lives and not a chore or a battle. The other rule we followed as the kids grew up was, they ate what we ate. No special meals to meet their whims and fancies. If our curries, dals etc were a bit spicy, we would make theirs less spicy. They got what they like over the weekend. If there were vegetables they didn’t like, we disguised it for example mashed eggplant with peas or potatoes. Sometimes its a great idea to shop vegetables with your children. Let them pick what they would like and cook that. Don’t make the mistake of cooking something different at the last minute for the child when he/she refuses to eat what you’ve cooked beforehand. Children are much smarter than you think. They’ll use that into blackmailing you to make last minutes meals for them overtime. The other mistake parents make is filling up the child’s plate and then forcing them to finish it. Always teach your child that they can always ask for a second helping but don’t over load. If a child has not liked a certain food you’ve introduced, don’t give up. It takes a longer time for a child to like any new food introduced to them. For example if your child doesn’t like to eat raw tomatoes that doesn’t mean that he or she may not like a tomato soup. I often seen parents feeding their kids sugary snacks and drinks around 5 or 6 p.m. and then expect them to eat a proper dinner at 7p.m. The sugars from the snack or drink makes them less hungry. And lastly, adults are the biggest examples that children follow. If they see you gorging on unhealthy food, then they too will want to follow. If they see you enjoying good healthy food then that’s a good habit you’ve instilled in them.
Mostly all kids love mango. Ripe mango is also naturally sweet and it makes a good ingredient for any milkshake, smoothie or juice. Day 3 smoothie which is kid’s friendly, nutritious and filling is made with mango and yogurt as the main ingredients.
Most kids also like yogurt. However, bear in mind that ready made flavored yogurts are full of sugar and additives. Some fruit yogurts don’t contain the actual fruit. Its best to go for homemade yogurt or if you have to buy yogurt then go for the plain ones.
Why is yogurt good for kids:
- Its a very good source of calcium. A cup of yogurt has about 400mg of calcium.
- It has probiotics which is good for the digestive system. The healthy organisms in yogurt help to prevent diarrhea and constipation.
- Its high in protein.
- Yogurt is easy to digest.
I’ve also added some mixed nut powder and chia seeds to the smoothie. Why should kids have chia seeds? Here are some of the reasons.
Benefits of chia seeds:
- rich in fiber, therefore good for digestion.
- rich in omega 3 fats.
- rich in protein.
- rich in calcium therefore good for healthy strong bones and teeth.
I like to keep a small jar of mixed nut powder handy in the fridge to sprinkle it over smoothies, cereals, porridge, desserts. We all know that nuts are a healthy part of our diet.
Let’s get straight to the delicious mango and yogurt smoothie. As I mentioned in my Day 1 and Day 2 posts, smoothies are sometimes the best way to get kids to enjoy their breakfast. Its a versatile meal as you can pack it their sipping bottles and they can enjoy it on their way to school. All it takes is to keep the ingredients handy and you’re good to go. Adding other fruits or a mixture of fruits is a great idea too.
MANGO AND YOGURT SMOOTHIE
1½ cups ripe mango cubes
¾ cup plain thick yogurt/greek yogurt
1 tbsp chia seeds – soak them in plenty of water overnight or for 15-20 minutes
2 tbsp mixed nut powder
1 tbsp honey, maple syrup or any natural sweetener (optional)
½ tsp cardamom powder (optional as some kids like the flavor)
- I used home made yogurt so I put about 1 cup of yogurt in a muslin cloth which lined a colander. Covered the yogurt with the cloth. Placed a small flat lid or plate over it to fit in the colander. Place a heavy object like a pestle and mortar or a brick. Let the water drain out from the yogurt for 15-20 minutes.
- Put the chopped mango, yogurt, nut powder, honey if using any in a blender.
- Process to a smooth consistency.
- Drain out excess water from the chia seeds using a sieve.
- Add the chia seeds and cardamom powder into the smoothie.
- Mix well, pour the smoothie into serving glasses and serve.
- I keep a small jar of soaked chia seeds in the fridge. Its handy to add to smoothies, porridge, yogurt, milk etc.
- I use cashew nuts, walnuts, pistachios and almonds to make a mixed nut powder.
- Adding honey or any other natural sweetener is optional if the mangoes are sweet.
- Any any fruit instead of mango.
You may want to check out other yogurt recipes:
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