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Peanut Butter Cocoa Smoothie and Berry-Licious Superfood Shake for Kids and Adults

19 April 2010 6 Comments

I repeatedly get questions from moms and active adults who want to know how to fit healthy fats and protein into their diets and those of their loved ones when cutting out dairy. Many people rely on dairy products for certain nutrients and need a bit of a diet readjustment to slide the right foods into place.

My primary secret weapon: smoothies and shakes. Kid-friendly, adult-friendly, yumilicious, customizable to most diets (vegan, gluten-free, soy-free, sugar-free, you name it) and oh so easy – these thick (as I make them) blender beverages are a tasty way to add some healthy nutrients to your diet. I also find them very palatable in the morning when my stomach is just waking up and a wonderful reward on a hot afternoon (or post-workout).

Another little healthy “reward” that helps to sweeten the pot: Amazing Grass Superfood Drink Powders. My husband and I have sampled loads of the Green Superfoods (Berry and Chocolate) and the Kidz Superfoods (Wild Berry and Chocolate) and we simply love all of them.

Some adults and most kids will probably favor the Kidz Superfoods as they are a touch sweeter. I like the berry versions (both the Kidz and “adult” versions) simply mixed with water for a post-workout reward (just sweet enough for those heightened taste buds and it dissolves nicely) or mixed into smoothies to pump up the overall taste and sweetness. The chocolate versions need something more than just water in my opinion, so I only add them to full blown smoothies or shakes, like the recipes below. 

Beyond taste, the ingredient profile for these powders is excellent. They aren’t protein powders, but rather an amazing blend of “superfoods,” that I use for an antioxidant, electrolyte, and flavor shot. I think of them as a “booster” like you would get at a juice shop. See the end of this post for the ingredient lists in the two Kidz Superfoods. The GreenSuperfoods vary just a bit in the fruit and veggie assortment and as noted.

For the protein and fat: I incorporate whole food ingredients that are known for their “healthy” properties: Nut butters, unsweetened shredded coconut, coconut milk, avocado, seeds, nutritive oils (such as hemp or flax), and if needed, some protein powder. If I do opt to add protein powder to a smoothie (just once in a while), I usually use just a tablespoon or two of unsweetened hemp protein powder, but there are many dairy-free options to choose from. Personally, I find that anymore than two tablespoons of a protein powder (no matter the type – rice, egg, hemp, soy) per serving and it tends to overwhelm the taste and texture of the beverage.

Below are a couple of simple smoothie/shake recipes that we have been enjoying for breakfast. They each incorporate some healthy fats, and have a taste that is both kid- and adult-friendly. And to note, my favorite Superfood mix, the one I purchase most, is the Berry GreenSuperfood (the grown-up version). It is the perfect sweetness and ingredient profile for my household.  Happy Blending!

Berry-Licious Superfood Shake for Kids (okay, adults too!)

Rich, smooth, and sweetly delicious, this breakfast or afternoon shake has healthy fats that kids (and adults) need. Enjoy sipping on 3 servings of fruits and veggies from the powder, plus a good dose of antioxidants and nutrients from the avocado and berries too! The avocado in this adds about 6 grams of mostly monounsaturated fat, and helps to bring some balance to the nutrition profile. For more protein, see my note.

  • 1 Cup Frozen Blueberries or Blackberries
  • 1.5 oz Ripe Avocado (about 1/4 of a medium avocado, depending on the size)
  • 1 Cup Unsweetened Milk Alternative (I recommend almond or coconut beverage, but your favorite will work nicely)
  • 1 Scoop Wild Berry Kidz Superfood (or Berry GreenSuperfood)
  • Ice (optional)

Add the berries, avocado, and milk alternative to your blender and process until nice and smooth. Blend in the Superfood mix, and for a frostier treat, blend in as much ice as you like.

Nutrition Facts: 211 Calories, 10 g fat, 28 g carbohydrates (9 g of fiber), 4.5 g Protein.  (Calculated from Nutrition Data and using Unsweetened Almond Milk)

Protein Boost: Since avocados aren’t as rich in protein as some other add-ins, feel free to add 1 to 2 tablespoons of your favorite protein powder to this shake for a protein boost. I usually opt for HempPro 70 or Hemp & Fiber Protein Powders. 2 tablespoons of Hemp Pro 70 will add 70 calories, 2.25 g fat (good Omega-3’s!), 2.25 g carbohydrates, and 10.5 g protein. Other protein powders will vary in nutrition.

Sneaky Addition: Spinach has no discernable flavor (trust me!), but it does have a notable color. To hide it on yourself or a family member, blend a generous handful of baby spinach leaves into this smoothie, making sure to really blend it in nicely. The purple hue of the berries masks the green color well. They will never know!

Yields 1 serving

 Peanut Butter Cocoa Smoothie

For more of a PB smoothie, omit the cocoa powder, it is still quite yummy. But for that cocoa-rich breakfast flavor, add the cocoa powder to taste. I preferred this smoothie with 2 scoops of Amazing Grass (really, can one OD on fruits and veggies?), but you can start with one if you prefer. I typically skip the protein powder with this smoothie, but feel free to add some if you are trying to incorporate a higher ratio of protein.

  • 1 Large Ripe Banana, broken into pieces and frozen
  • 3/4 Cup Unsweetened Milk Alternative, plus more as needed (again, I like almond or coconut beverage, but take your pick!)
  • 1 to 2 Tablespoons Peanut Butter (I use 1-1/2 tablespoons. Also, you can sub your favorite nut or seed butter)
  • 1-2 Teaspoons Cocoa Powder (I use 2)
  • 2 Scoops Amazing Grass Chocolate Kidz Superfood (or Chocolate GreenSuperfood)

Place the bananas, milk alternative, and nut or seed butter in your blender and process until smooth – adding more milk alternative if needed to reach your desired consistency. Blend in the cocoa powder to taste and the Superfood powder.

Nutrition Facts: 342 Calories, 14.9 g fat, 48.5 g carbohydrates (9.6 g of fiber), 9.7 g Protein. (Calculated from Nutrition Data and using Unsweetened Almond Milk)

Yields 1 serving