Little Bellies Superfood Banana & Apple Smoothie Recipe
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By: Leah Hackney, RD, LD, CSP @kids.nutritionist
This nutrient-dense smoothie is a great way to ensure your toddler gets a variety of essential nutrients in a form that’s easy to enjoy. By combining fruits, vegetables, yoghurt, and the Little Bellies Banana and Apple smoothie, you’re offering a balanced blend of carbohydrates, healthy fats, protein, and fibre – all crucial for your child’s growth and development.
Recipe
Little Bellies Organic Banana and Apple Smoothie pouch (90g)
Banana (60-70g / 1/2 large or 1 small banana)
Plain Whole-Milk Yoghurt (60 g / 1/4 cup)
Spinach (10g / a small handful, about 1/4 cup)
Frozen Blueberries (80g / 1/2 cup)
Water or Milk (60ml / 1/4 cup)
Prepare Your Ingredients: Measure all ingredients and have them ready for blending.
Blend: Add the banana, yoghurt, spinach, blueberries, and the entire Little Bellies pouch into a blender.
Add Liquid: Pour in the water or milk to achieve the desired consistency.
Blend Until Smooth: Blend until the mixture is smooth and creamy, making sure there are no large pieces left.
Serve: Pour the smoothie into a cup or bowl and serve immediately. Can be frozen in silicone moulds or reusable pouches.
Total Serving Size: approximately 300 ml (10 fl oz).
Why Each Ingredient Was Chosen
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This Little Bellies organic oat smoothie pouch is a convenient way to add extra nutrition to the smoothie. It combines banana and apple with oats, providing additional fibre, vitamins, and minerals. Oats are a great source of slow-release carbohydrates, which help maintain steady energy levels. The natural sweetness of the pouch complements the other ingredients, making the smoothie even more appealing to your toddler.
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Bananas are a popular choice for toddler smoothies because they offer a natural sweetness that appeals to young taste buds. They are rich in potassium, a mineral essential for heart health and proper muscle function. Bananas also contain vitamin B6, which is important for brain development, and dietary fibre, which supports healthy digestion. The creamy texture of bananas helps create a smooth consistency, making the smoothie easier for toddlers to drink.
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Yoghurt is an excellent source of calcium, which is crucial for developing strong bones and teeth. The whole-milk variety also provides healthy fats that are vital for brain development during the early years. In addition, yoghurt contains probiotics, which support a healthy gut microbiome, aiding in digestion and strengthening the immune system. The mild tanginess of yoghurt balances the sweetness of the fruits, creating a well-rounded flavour profile.
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Including leafy greens like spinach in your toddler’s diet is a great way to introduce them to vegetables. Spinach is packed with iron, which is essential for producing haemoglobin and supporting energy levels. It also contains vitamin C, which aids in iron absorption, as well as folate, and B vitamin – important for cell growth and development. Despite its vibrant green colour, spinach has a mild flavour that blends well with the other ingredients, allowing your child to reap its benefits without noticing it in the smoothie.
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Blueberries are known for their high antioxidant content, particularly vitamin C, which supports the immune system and skin health. They are also a good source of dietary fibre, helping to maintain healthy digestion. The vibrant colour and sweet-tart flavour of blueberries make them an appealing addition to the smoothie, while also enhancing its nutritional value.
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Adding a liquid, such as water or milk, helps to achieve the desired smoothie consistency. Water keeps the smoothie light, while milk adds additional calcium, vitamin D, protein, fat and creaminess. For toddlers who need extra calories or calcium, milk is an excellent choice.
Pediatric Dietitian Tip:
If your toddler is hesitant around greens, have them wash them, explore them and then put them in the blender! Let them press “blend!” Getting toddlers in the kitchen helps them accept “new” or non-preferred foods and can reduce pickiness in the long run!
Nutritional Information (Per Serving)
| NutrienT | AMount per Serving | % Daily Value (1-3 years) |
|---|---|---|
| Calories | 270 kcal | – |
| Protein | 5.8g | 24% |
| Carbohydrates | 55g | 18% |
| Dietary Fiber | 7.3g | 29% |
| Sugars | 34g | – |
| Total Fat | 6.9g | 11% |
| Saturated Fat | 3.8g | 19% |
| Cholesterol | 14mg | 5% |
| Potassium | 598mg | 43% |
| Calcium | 153mg | 21% |
| Vitamin C | 19mg | 127% |
| Vitamin A | 560 IU | 22% |
| Iron | 1.8mg | 24% |
| Magnesium | 46mg | 38% |
| Choline | 29mg | 13% |
| Folate | 53 mcg | 35% |
Notes:
- % DV is calculated based on daily requirements for toddlers aged 1-3 years.
- Magnesium is primarily sourced from spinach, bananas, and yoghurt.
- Potassium is abundant in bananas and spinach, making it a key mineral in this smoothie.
- Choline comes from yoghurt and spinach, supporting brain development.
- Vitamin A is provided by spinach, essential for eye health and immune function.
- Folate (B9) is crucial for cell growth, provided by spinach and the Little Bellies smoothie.
- Fat: no restriction recommended for kids under 2 years, essential to healthy nerve and brain growth.
- Dietary Fiber: High percentage, supporting digestive health from spinach, oats and fruit.
- Sugars: This is from the naturally occurring carbohydrates in the fruit and yoghurt. There are no added refined sugars in this recipe as they are not recommended for children under the age of 2 years.
- Iron: Essential to help prevent anemia.
Serve this smoothie as a nutritious snack or a wholesome addition to their daily routine.
Feel free to customise the recipe with other fruits and ingredients to keep your child’s meals interesting and varied. This smoothie is versatile and can be adapted to suit your toddler’s tastes and dietary needs.
Enjoy!
