Berry-mango smoothie

By Julie Van Rosendaal on February 14, 2013
If your little patient prefers something cool and soothing, whip up a smoothie. It’s ideal for sore throats, and delivers essential nutrients and protein in sippable form.

Milk and yogurt provide protein and a small amount of fat – add a spoonful of nut butter to boost it further – while berries and oats deliver complex carbohydrates and essential nutrients, including vitamin C.

Ingredients:

1 banana, broken into chunks
1 cup (250 ml) fresh or frozen mango cubes
1/2 cup (125 ml) blueberries, raspberries or blackberries, or a combination
1/2 cup (125 ml) plain or vanilla yogurt
1/4 cup (125 ml) milk or orange juice, plus extra as needed
1/4 cup (60 ml) quick-cooking oats (optional)
honey, to taste

Directions:

Combine everything in a blender and pulse, adding a little extra liquid if necessary, until you have a smooth, sippable consistency. Add a squirt of honey to taste.

Serve immediately. Serves 2.

Per serving, made with plain yogurt, milk and 1 tsp. honey:

187 calories, 1.9 g fat (1 g saturated fat, 0.6 g monounsaturated fat, 0.2 g polyunsaturated fat), 5.8 g protein, 40 g carbohydrates, 5 mg cholesterol, 3.8 g fibre



Originally published in ParentsCanada magazine, February/March 2013.

By Julie Van Rosendaal| February 14, 2013

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