1. Frozen Grapes
Ingredient: Grapes (as much as you want and an assortment of colours!)
Instructions: Rinse and dry the grapes. Remove stem from the grapes. Put all the grapes into a container. Freeze them overnight (at least 8 hours). After that, ready to serve.
Preparation time: 5 minutes
Benefits: Grapes contain fibre, B vitamins, vitamin C and vitamin K to fuel a child’s growing body. They are a good source of antioxidants that help protect healthy cells and reduce the risk of diseases. With natural sugar, frozen grapes are handy and great to snack on should your child craves something sweet.
2. Fruit Salad
- Dressing: Honey, freshly squeezed lemon juice and a zest of lemon
- Salad: Strawberries, blueberries, raspberries, kiwis, oranges, apples, mango, grapes (or simply pick your favourite ones)
Instructions: Cut up the fruits into bite size. Mix the dressing and the salad together. Leave it in the chiller until ready to be served (optional).
Preparation time: 20 minutes
Benefits: Rich in nutrients like iron, potassium and vitamin B6. It also provides healthy skin and hair, boost immune system, eases digestion and prevents heart diseases and treats anemia.
Fruits are naturally low in fat, sodium and calories. Eating a wide variety of fruits allow your child to obtain nature’s bounty for different types of nutrients and antioxidants. However, be mindful of the serving size given to your child in one sitting. Fruits still contain natural sugars on top of the abundance of nutrients, and can be easily over consumed. A small bowl of fruit salad should make a good afternoon snack or post dinner dessert.
3. Avocado Smoothie
Ingredients: Avocado, frozen banana, frozen pineapple, spinach, milk and ice
Instructions: Blend the avocado, spinach, milk first. Then add in the rest of the ingredients and blend till smooth.
Preparation time: 5 minutes
Benefits: This hearty smoothie is packed with nutrients and is perfect for a quick breakfast or a cool snack in the hot afternoon.
Avocado: Contains very low sugar and sodium and is cholesterol-free. Instead, it is rich in healthy fats (unsaturated fat), fibre, vitamin C, vitamin K, magnesium and folate. These nutrients are essential to support healthy growth and bone health and build a strong immune system in young children.
Spinach: Nutrient-dense vegetable that provides many health benefits. Some nutrients include antioxidants (lutein and zeaxanthin), potassium, vitamin K and magnesium. Antioxidants are for eye health, potassium to reduce blood pressure, and vitamin K and magnesium are for bone health.
Adding on to the goodness, the banana is rich in potassium and fibre while pineapple adds B vitamins and vitamin C. Best of it all, the milk is rich in calcium, a crucial source for healthy bone development in young children.