Contents:
- Medical Video: High Protein Meals for Kids : Nutrition Advice
- High protein smoothies recipes for kids
- 1. Red bean smoothies
- 2. Mayo Coconut Water Smoothie (Mango yogurt with coconut water)
- 3. Banana smoothie tofu berries
- 4. Yosana Smoothie (Pineapple Coconut Milk Smoothie)
- How to make:
- 5. Chocolate smoothies and soy juice
Medical Video: High Protein Meals for Kids : Nutrition Advice
If your child is tired of drinking milk or even unwilling to drink milk, smoothies can be a delicious alternative to meet the child's daily protein needs. Moreover, children usually like sweet drinks. Instead of buying it at a supermarket, it's better to make your own smoothies at home using fresh ingredients. Let's take a look at the various recipes for high-protein smoothies that you can create for children's drinks.
High protein smoothies recipes for kids
Children's daily protein needs can differ according to their age. On average, children aged 9-13 need about 34 grams a day, while children aged 4-8 years need about 19 grams of protein in one day. Remarkably, a number of recipes for smoothies below can help up to half of their needs.
Because in addition to using fruits that are high in protein, this smoothies recipe is also processed with milk or yogurt which are both high in protein. Just imagine, one glass of 250 ml of pure cow's milk (about the size of glass mineral water) can contain 8 grams of protein. Similarly, one portion of plain yogurt with the same amount. If you use greek yogut, the protein content can be even higher, you know!
1. Red bean smoothies
Two tablespoons of red beans contain 5 grams of protein to help meet a child's protein needs.
Materials needed:
- 2-3 tablespoons of ripe red beans (boiled or steamed for a while)
- 1 banana
- 180 grams of plain yogurt (= 12 tbsp)
- 250 ml of milk
- 40 grams of instant oatmeal (= 4 tbsp)
- Ice cubes as needed
How to make just puree all ingredients in the blender until evenly distributed, serve cold.
2. Mayo Coconut Water Smoothie (Mango yogurt with coconut water)
One glass of 250 ml of coconut water can contain around 1.5 grams of protein. Coconut water is also high in electrolyte minerals, which can help meet a child's body fluids. Per 3.5 ounces of mangoes (100 grams) can contain about 1 gram of protein.
Materials needed:
- 125 ml of coconut water (Make sure the coconut water used is pure and does not contain artificial sweeteners)
- 125 grams greek yogurt (= 8 tbsp)
- 85 grams of mango cut cubes that have been frozen first
- Ice cubes as needed
- 2 tablespoons of orange concentrate or thick orange syrup
How to make just puree all ingredients in the blender until evenly distributed, serve cold.
3. Banana smoothie tofu berries
Silk tofu is often used as an alternative thickener in smoothies because of its soft texture and not too strong flavor. One portion of silk tofu (90 grams) can contain 4 grams of protein. While one medium-sized fresh banana can contain up to 1.5 grams of protein.
Materials needed:
- 1 medium banana
- 200 grams of frozen berries (you can use strawberries, blackberries, blueberries, or mix them all)
- 100 grams of diced tofu silk
- 125 ml of white milk
- Adequate liquid sugar syrup for sweeteners
- Ice cubes as needed
How to make just puree all ingredients in the blender until evenly distributed, serve cold.
4. Yosana Smoothie (Pineapple Coconut Milk Smoothie)
Per 100 ml of pure coconut milk contains 2 grams of protein. If you are bored with milk, you can try this smoothie recipe.
Materials needed:
- 25 grams of ready-to-eat oatmeal (= 4 tbsp)
- 100 ml of pure coconut milk
- 65 grams of plain yogurt (= 4 tbsp)
- 200 grams of cut pineapple that has been frozen
- ½ teaspoon of vanilla extract
- 1-2 teaspoons of honey
How to make:
- Blend the oats until the texture becomes smooth like flour.
- Put the coconut milk, yogurt and frozen pineapple in a blender. Add honey to taste.
- After everything is evenly mixed and smooth, the smoothie is ready to be served. If you want to get even cooler, store it in the refrigerator first. Don't forget to shake before drinking.
5. Chocolate smoothies and soy juice
This smoothie is really full of protein. Starting from soybean juice, silk tofu and peanut butter, all of these ingredients contain high protein which is good for the body. One glass of 250 ml of soy milk can contain 8 grams of proteinhelp meet your child's daily protein needs.
Materials needed:
- 250 ml of soy milk
- 100 grams of diced silk tofu, boil briefly
- 1-2 tablespoons of chocolate powder
- 1-2 tablespoons of honey
- 2 tablespoons of peanut butter
- Ice cubes as needed
How to make just puree all ingredients in the blender until evenly distributed, serve cold.
