We’re normally all for involving kids in food prep, but we’re going to ask that you go ahead and bar the kitchen door for this one.
Del Sroufe, the man behind “Forks Over Knives – The Cookbook,” is going to get your kids to start their day with kale.
His mean green smoothie is a nutrient-rich, fiber-filled, antioxidant-packed dream.
Here’s how to turn your child’s morning smoothie – a relatively healthy option – into a breakfast powerhouse:
Kale: It’s packed with 45 flavonoids and rich in calcium, magnesium and vitamins B6, A, C and K. “You really don’t notice the taste,” he insisted. “The thing is, you see it.” So prepare it behind the kids’ backs and serve it in a stainless steel container with a tight-fitting lid and a colored straw. To prepare, remove the ribs of the raw leaves, chop finely and toss in the blender. (This works well with spinach too.)
Dates: Almost all of Sroufe’s smoothie recipes call for Medjool dates. (Medjool are the larger, sweeter variety.) “They’re a fiber-adding sweetener with a bunch of vitamins and minerals, versus sugar, which is just empty calories,” he said. Swap out sugary yogurts and juices for unsweetened almond milk and 1/2 cup of pitted, coarsely chopped dates or 2 tablespoons date syrup.
Chia seeds: These are celebrated for omega-3, omega-6, calcium, protein and 11 grams of fiber per ounce. “You’ve got to grind them really well,” Sroufe said. “With kids, especially, it’s all about texture.” He recommends using a good-quality spice mill.
Coconut water: Proponents push this stuff for its electrolytes, potassium and magnesium. It’s also low in sugar, which makes it a good substitute for fruit juice.
For a printable copy of the recipe, click the link: