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Navitas Organics Blog

Ask the Chef: Smoothies for Picky Eaters

Posted by Julie Morris, Navitas Organics Executive Chef on Mar 9, 2015 5:37:18 AM

Q: What are the best smoothies for a picky eater?

No tomatoes. Nothing green. Can't do spicy. Avoiding dairy. There's a million reasons to be picky with what we eat, and it seems as though just about everyone has a picky eater in his or her life (or perhaps, that picky eater is you!). Fortunately, smoothies are one of the best ways to solve the picky eater problem - they taste great, they're easy to make, and they're a wonderful way to sneak in hated foods, or at the very least, ensure that no nutrients are being missed out on! Here are a few tricks to solve the most common bouts of pickiness:

The vegetable hater
Adults or children who dislike vegetables usually are more at odds with the flavor or texture of certain vegetables, not the vegetable itself. Blending these vegetables in a superfood smoothie is a great way to get veggies in without a fight. I like to use strong fruit flavors like banana, apple, or orange to help mask the flavor of leafy greens. Or for an extra stealthy approach, try creating a chocolate smoothie using cacao powder, almond milk and banana (and a handful of your hated vegetable of choice), and avoid the visual giveaway of a green or other colorful vegetable hue.

The dairy denier
For those avoiding dairy, it's very easy to get all of the nutrition as well as the creaminess that dairy provides. On the nutrition front, adding superfoods like chia seeds and kale pack in important minerals like calcium and iron. To achieve a dairy-like effect, adding creamy cashews (or any other one of your favorite nuts) to the blender to transform any mixture into a non-dairy dream. Too picky for nuts? Try blending avocado or hemp seeds, for creamy texture that's not a common allergen.

The sugar shunner
Many people are looking to avoid excess sugar in their life, and with good reason: sugar is pretty much everywhere in the standard American diet! The first step to a healthier, low sugar smoothie is to, of course, never add refined sugar. It's actually not very hard to keep a smoothie sweet completely naturally - simply use fresh fruits like pineapple or banana, or lean on low-sugar fruits to sweeten like strawberries or dried mulberries. Tricks like using sugar-free avocado to help keep a smoothie creamy, and adding a touch of low glycemic yacon syrup when needed help to please the palate and any special low-sugar needs.


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