Summer Sunshine Smoothie

Welcome to summer and our ultimate nutrition packed refresher to support your hydration! We crafted this smoothie with the perfect balance of citrusy oranges, tangy raspberries, and the creaminess from tofu – hey, stay with us, we promise that the right tofu combo can be a yummy satisfying addition to a shake and doesn’t overly impact flavour or texture.

With only three ingredients, this shake is SUPER simple to make and is great for:

• Busy Families needing a nutrient dense and satisfying option on the go
• Selective Eaters who may have limited iron and protein-containing food choices
• Expecting and Postpartum Parents wanting an extra boost of protein and iron in their day

We’ve simplified this recipe to make it a quick option for kids to get involved in! Even little hands can help with peeling oranges, pouring in raspberries, or pressing go on the blender. This is a fantastic opportunity for your child to experiment in the kitchen with new fruits and protein sources, while also exploring different tastes and textures.

Preferential Eaters & Sensory Differences:

As we know, texture and flavour is everything for our sensitive beings. Here are some tips that can help:

• Consider blending fruit first and pressing through a sieve to remove seeds if your blender doesn’t achieve the finest product or “bits” are a barrier to tasting
• Consider adding tofu into mixture to blender in small amounts to taste while assessing texture and sweetness; tofu is a more neutral flavour and increases thickness which may decrease the sweetness and create a thick denser consistency
• Consider adding honey or maple syrup to taste if using a higher amount of tofu, if shake is too sour/tangy and/or when littles enjoy sweeter shakes 
• Always remember to promote food in a non pressuring way while supporting sensory and/or neuroaffirming needs as much as possible

Let’s remember that berries are never consistent, and this varying sour and sweetness can cause some apprehension in trying this snack. Work with your child to pick fruits they like best. Choosing frozen raspberries can ensure they are picked at peak ripeness and maintain a sweeter flavour. Letting your child have some control over picking the flavour can help foster the sense of curiosity for how different combinations might turn out – do raspberries make it more sweet or sour? Is it cold? Is it creamy? How might we change it next time?

If your smoothie turns out a little too tangy, add a dash of honey to help balance it out! Don’t be afraid of changing this shake up to match the needs of your child’s eating tendencies.

Nutritional Benefits:

TOFU is a powerhouse ingredient, offering almost 9g of protein and a high dose of calcium and iron per 150 g serving (around 2mg of iron and 230mg of calcium). It’s an excellent addition to make the shake more filling and nutritious. If your family isn’t a fan of tofu by itself, no worries—the vibrant flavours of the fruits are all you will taste in this creamy creation!

ORANGES are packed with vitamin C, which can work with iron and help your body absorb it more efficiently. By using the whole orange in this recipe, you add extra fibre, aiding in digestion and keeping you fuller for longer.

RASPBERRIES bring a tangy taste and are rich in fiber and antioxidants. Experiment with different frozen berries such as blueberries, strawberries, cherries, or blackberries to vary the flavours and let your child help create new winning combinations!

HYDRATION is so important in the heat. Both the juicy flavour profile encourages intake when appetite is low in hot weather and the high water content in fruit help your littles with hydration in the summer months.

How to Serve:

Make it fun with your favourite cups, colourful straws, and sip away. To save time, consider prepping ahead and freezing in ice cube trays, then blending with some water, milk or juice when you need some extra chill to beat the heat!

We also love using this base for popsicles…stay tuned for recipe coming soon!