These exotic, kid-friendly cocktails have a top-secret-weapon… an optional BURST of power foods that kids need NOT know about! We all know freshly squeezed juice is great for our health and thankfully, our kids love it – but who wants the same-old, same-old when you can have these exotic concoctions that are ready in the whiz of a blender? Serve them at parties or just as an afternoon treat and the kids might even be inspired to create their own!
Tutti Frutti
1 cup chopped strawberries ½ cup blueberries 1½ cup sliced bananas 1¼ cups chopped pineapple
1 cup chopped, fresh pineapple 2 oranges, peeled and quartered OR 1 cup freshly squeeze orange juice ½ banana ½ cup coconut milk optional: ½ cup plain yoghurt 1 cup ice cubes Blend fruits until smooth. Add coconut milk, orange juice and ice; pulse until liquefied. Chocolate Mud
Mango Tango
4 mangoes, peeled and cubed ½ banana 1 cup apple juice ¼ cup coconut milk optional: 2 teaspoons cooked and cooled sweet potato 1 cup ice cubes Blend mangoes, banana and sweet potato until pureed. Add juice, coconut milk and ice and pulse until liquefied. Orange Pudding
2 tablespoons honey 2 tablespoons peanut butter 1 banana 1 cup milk 1 cup white grape juice optional: ¼ cup chopped mixed nuts 2 cups ice cubes Pulse nuts in blender until finely ground. Add banana, honey and peanut butter and blend until pureed. Add juice, milk and ice and pulse until liquefied. Berry Blitz
1 cup raspberries 2 cups strawberries ½ cup blueberries 1 cup red grape juice (juice your own!) Optional: ¼ cup canned chopped beetroot or fresh* beetroot juice 1 cup ice cubes Blend all berries* and beetroot, then add grape juice and ice. Pulse until liquefied. *If berries are not sweet enough, add sugar (see notes p.X). **If using fresh beetroot (preferred), put it through a juicer and use the juice, otherwise it is too fibrous.
Nutritional Information
Seeds Seeds are tiny packages which contain all the essential nutrients for human growth. They are high in protein, essential fatty acids, B-vitamins, vitamin E and lecithin, which are arguably the most important nutrients for the prevention of premature aging. They are also a great source of fibre.
Yoghurt Yogurt contains protein, bone-building calcium and phosphorus, B vitamins and zinc. It contains live active cultures that promote intestinal health and boost immunity.
Sweet Potato This delicious vegetable is packed with vitamin C, potassium, folate, fibre, and carotenoids which are used to make vitamin A and to fight off disease.
Beetroot This wonder vege increases the uptake of oxygen in the body by some 400 per cent. It contains folate, potassium and manganese, all of which help our bodies function at maximum potential.
Nuts Nuts contain fatty acids that are essential to brain function and heart health. They are also a good source of protein and minerals such as potassium, sodium, calcium and phosphorus which are essential for strong bones and teeth. The sulphur and B vitamins found in nuts are also valuable for the brain and nervous system. Soy Milk Soy milk, a by product of the miraculous soy bean, is high in protein and isoflavones, which are a type of phytoestrogen resembling human oestrogen. These qualities make it a super disease-preventing food. Soy has also been shown to lower cholesterol.
Wheat Germ There are more nutrients per ounce in wheat germ than in any grain or vegetable. It is almost a complete food and has more protein per volume than most meats, containing more iron and potassium than almost any other food. It is also rich in vitamin B and E, phosphorous, lecithin, calcium, magnesium, selenium and zinc.
Tofu Tofu is a by-product of the soy bean, which is known as one of the super-foods, and contains strong cancer-preventing properties. Tofu is rich in iron and has a high protein content, plus it contains all the essential amino acids found in animal proteins yet with no cholesterol. It is low in sodium and high in calcium.
Did you know...?
Learn more about what these secret weapons do for your children’s bodies...
Potassium Important for blood and soft tissues, as it balances water in the body.
Amino Acids The building blocks of protein.
Protein Essential for building the body; the muscles, organs and immune system are comprised of protein.
Vitamin E Needed for healthy blood cells, for soft tissues like eyes, skin and liver, and is an important antioxidant, protecting the lungs from pollution.
Isoflavones Provide antioxidant protection and enhance the immune system; they may also inhibit cancer-causing enzymes.
Carotenoids Antioxidants that fight the free radicals caused by pollution.
Calcium Essential for strong bones and teeth.
Vitamin C Important for soft tissues, healing and fighting infection; aids in iron absorption, and strengthens walls of blood vessels.
Vitamin D For strong bones and teeth.
Phosphorous Helps build bones and teeth, aids in the release of energy from carbohydrates, fat and protein, and in the formation of cell membranes.
Manganese Maintains blood sugar levels, boosts immune system, aids collagen production; also breaks down free radicals which can aid in cancer-prevention.
Lecithin Helps form cell membranes, transports fats and nutrients in and out of cells, and is essential for a healthy nervous system.
Sulfur Keeps energy levels stable, and hair, muscles and skin healthy; also vital for blood health.
Magnesium Needed for the contraction of nerves and muscles.
Zinc Fights off disease and infections, aids cell growth and healing; also important for taste!
Folate Important in the synthesis of DNA and the formation of red blood cells.
Selenium A powerful antioxidant; also aids fat metabolism as well as the immune system and heart.
Iron Essential for the formation of haemoglobin, which transports oxygen in the blood cells.
Fatty Acids Omega-3 and 6 lower cholesterol, stabilize the heart and lower blood pressure; the brain’s cell membranes are comprised of these fats, so they are essential to brain function.
Live Cultures Promote gastrointestinal ealth and can even help with nappy rash; also boost the immune system and have been linked to preventing cancer.
Sodium Helps maintain balance in blood pressure and in the cells; essential for muscle contraction and nerve impulse transmission.
B Vitamins Needed for energy and healthy blood cells
Riboflavin Supports energy metabolism, normal vision and skin health.
Vitamin K Essential for blood clotting.
Vitamin A Good for eyesight, healthy skin and general growth; also fights infection in the gut.
Photographs by Tania McCartney
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