Healthy milkshakes from the Sneaky Chef
Sneaky Chef Missy Chase Lapine, author of The Sneaky Chef's Simple Strategies for Hiding Healthy Foods in Kids' Everyday Meals, sees no reason to deprive your kiddos of one of their favorite desserts and offers the following milkshake recipes to satisfy your children's sweet tooth while secretly nourishing them with extra nutrients.
Don't supersize
One of the biggest problems with most of today's meals, including desserts, is that they are supersized. Portions are ginormous and most people, kids especially, are not usually savvy about satiety. When it comes to eating, instead of stopping when they are full, most people stop eating when their meals are gone (and, by then, they have overeaten). The serving sizes of these shakes are modest and, when enjoyed slowly, are very satisfying. Teach your kids how to savor their food and beverages and you will be teaching them a healthy lesson for life.
Go green
The health of these milkshakes comes from the surreptitious addition of Green Juice, an antioxidant-rich spinach juice, and avocado, a creamy source of good-for-you unsaturated fat. Before you wrinkle your nose at the thought of spinach or avocado in a milkshake, you should know that the flavors are undetectable. Even better, your kids may actually think its "cool" if their vanilla milkshakes have a green hue. These shakes are also made with low-fat ice cream or frozen yogurt, which cuts down on the saturated fat and calories found in full-fat alternatives. In addition, you can add fresh fruit to any of these milkshakes for added nutrients and refreshing fruit flavors.
Sneaky Chef's Healthy Milkshake Recipes
Earth Day Milkshake
Serves 2
Ingredients
- 2 cups vanilla low-fat ice cream or frozen yogurt
- 4 to 6 tablespoons
- Green Juice (recipe follows)
- 1/4 cup milk
- 1/2 teaspoon pure vanilla extract
Directions
- Blend all ingredients together in a blender until smooth.
- Serve in tall glasses with a quick squirt of whipped cream and a straw.
Chocolate Shake
Serves 2
Ingredients
- 2 cups chocolate low-fat ice cream or frozen yogurt
- 4 to 6 tablespoons
- Green Juice (recipe follows)
- 1/4 cup milk
- 1/2 teaspoon pure vanilla extract
Directions
Blend all ingredients together in a blender until smooth. Serve in tall glasses with a quick squirt of whipped cream and a straw.
Creamy Chocolate Shake
Serves 2
Ingredients
- 2 cups chocolate low-fat ice cream or frozen yogurt
- 1/4 of a ripe avocado 1/4 cup milk
- 1/2 teaspoon pure vanilla extract
Directions
- Blend all ingredients together in a blender until smooth.
- Serve in tall glasses with a quick squirt of whipped cream and a straw.
Green Juice
Makes 1 cup
This green juice is a super food (or liquid) that can be used in milkshakes, smoothies, and puddings but also used in place of water for rice, quinoa or polenta dishes. According to Lapine, one tablespoon of green juice is equivalent to eating 1/4 cup of spinach leaves. Not only is it chockfull of antioxidants, it also contains iron, calcium, and enzymes for digestion.
Ingredients
- 3 cups raw baby spinach leaves, washed
- 1 cup water
Directions
- Bring spinach and water to a boil in a medium pot. Turn heat to low and simmer for 10 minutes. Pour into a fine mesh strainer over a bowl and press the green "pulp" with the back of a spoon until all the liquid is released.
- Store covered in refrigerator for up to three days or freeze in 1/4 cup portions in sealed plastic bags or small plastic containers. Double the recipe, if desired.
