There are some pretty sneaky foods out there. Food manufacturers can slide a whole lot of badness into what you think is goodness. Preservatives, nitrates, artificial colors, sugars…
But not all sneaky foods are bad. Enter: THE SMOOTHIE.
Smoothies are fantastic. They taste great, are loaded with the juice AND fiber of fruits, and they can be made with a variety of flexible ingredients for people with food sensitivities. For kids with dairy sensitivities, smoothies can fill a gap that ice cream left behind. Here’s the stealthy part: you can sneak supplements into them.
WHAT YOU NEED:
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Blender
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Milk or milk substitute (almond, rice, soy, etc.)
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Frozen fruit (blueberry, strawberry, banana, kiwi, mango, peach, pineapple, raspberry, blackberry, cherry, papaya)
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Supplements (protein powder, magnesium beverage powder, fish oils, etc.)
SAMPLE SMOOTHIE IDEAS :
(Use serving sizes recommended on your supplements and/or by your doctor/nutritionist)
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Bedtime smoothie: I fix my son a smoothie with unsweetened vanilla almond milk, blueberries, strawberries, lemon-raspberry flavored magnesium citrate powder, and high EPA/DHA fish oil every night. The whole fruits provide fiber, which is great for offsetting his high-protein ADHD diet. Magnesium powder promotes digestive health, is known for its calming qualities, and provides many other benefits for ADHD. Fish oil (liquid form) with high amounts of EPA and DHA are known to boost brain function and reduce ADHD symptoms. The DHA in fish oil also turns on the body’s ability to fight free radicals, an important consideration for natural ADHD treatment. This a good before-bedtime snack because it allows the body to absorb the magnesium overnight (as recommended by our son’s nutritionist).
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Breakfast smoothie: Some mornings a high-protein smoothie is the quickest option. Protein is beneficial to ADHD because it helps balance blood sugars and boosts dopamine production. Using the same ingredients as above, swap the magnesium powder with protein powder. I recommend 15g hemp protein powder for those with dairy and soy sensitivities. Note: if you’re using hemp for a kid, make sure to use dark fruits like blueberries to cover up the green powder color. Also, use a fish oil “swirl” instead of a regular fish oil liquid supplement – it’ll add some good flavor!
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DIRECTIONS:
Start by pouring 4-8 oz. of milk/milk substitute into the blender. You can add more later if there’s not enough. Add the desired supplements. Supplement powders have a tendency to poof up all over the inside of the blender and lid, so cover the powders up with a heaping handful of fruit. Blend until smooth, then add the next fruit. The secret to blending a good smoothie is making sure the blades are surrounded by liquids, not solids. If the blender gets stuck, add a splash more of the milk, and only add one handful of fruit at a time. 4-8 oz. of liquid should be able to handle 2-3 heaping handfuls of fruit.
HOW TO PICK A GOOD FRUIT COMBO:
I usually choose strawberries and blueberries for my son’s smoothies because:
- They’re pretty cheap compared to other fruits in the frozen section and blueberries are considered brain food
- When I use the lemon-raspberry magnesium citrate powder it overtakes the flavor of the smoothie, so using a more expensive or flavorful fruit would be a shame
- Berries are low on the glycemic index – less sugar is always an important consideration in an ADHD diet
But you have many options at your fingertips, including flavorless powders. It’s easy to invent the perfect smoothie recipe for you or your kid using flavors you like. I find that pineapple or a dash of lemon juice add a zippiness that other fruits can’t. Frozen bananas add a distinct flavor and texture. Experiment and go crazy.
Enjoy the supplement sneak attack!
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