Kiwi fruit, ginger & banana smoothie

kiwi fruit, ginger and banana smoothie

Serves 4

  • 3 kiwi fruit

  • 4 tablespoons organic porridge oats

  • 1 banana

  • 8 ice cubes

  • 200 ml organic milk

  • 250 g organic fat-free natural yoghurt

  • ½ cm piece fresh ginger, finely grated

  • 2-3 teaspoons honey, to taste

Top and tail the kiwi fruit and stand them on their ends. Slice the skin off in vertical strips with a sharp knife. Whiz the kiwi fruit with the remaining ingredients, apart from the honey, in a blender for 30 seconds and pour into 4 tall glasses. Sweeten with honey, if you like.

Nutritional Information

Kiwi fruit, ginger & banana smoothie

A great start to the day

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Fruit smoothies make a really nutritious breakfast for kids and grown-ups – blitz and guzzle away!
Serves 4
10m
Super easy
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Method

Smoothies are usually the easiest way of encouraging your kids to try different types of fruit. Simply decide on a good combination of flavours, whiz it all up and drink! Kids will love to get involved with making these as well because they can chuck it all in and blend it up themselves. Once they know what to do, put them in charge of making smoothies for the whole family at breakfast time.

Top and tail the kiwi fruit and stand them on their ends. Slice the skin off in vertical strips with a sharp knife. Whiz the kiwi fruit with the remaining ingredients, apart from the honey, in a blender for 30 seconds and pour into 4 tall glasses. Sweeten with honey, if you like.

Making sure children get the right nutrition is very important to us, so for more guidance on cooking for kids, please click here.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 187
  • Carbs 30.1g
  • Sugar 26.3g
  • Fat 1.9g
  • Saturates 0.9g
  • Protein 11.1g
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 3 kiwi fruit

  • 4 tablespoons organic porridge oats

  • 1 banana

  • 8 ice cubes

  • 200 ml organic milk

  • 250 g organic fat-free natural yoghurt

  • ½ cm piece fresh ginger, finely grated

  • 2-3 teaspoons honey, to taste