Yummy recipe for a vegan and refined sugar-free chocolate smoothie
Dairy-free, nut-free, gluten-free, refined sugar-free
This article was last updated on 10 November 2023
As a parent of a child with multiple life-threatening food allergies, I know how difficult it can be to find healthy and safe snacks. It can be especially challenging when it comes to satisfying a child's sweet tooth, as many snacks are loaded with refined sugars and allergenic ingredients. However, with a little creativity and some simple substitutions, it's absolutely possible to create allergy-friendly treats that your child can enjoy without worry.
One of our family's favorite snacks is a chocolate smoothie that is not only free from dairy, peanuts, tree nuts, and sesame but also refined sugar-free, and packed with healthy ingredients like bananas and dates. This smoothie is perfect for a quick and easy snack or breakfast, and it can be enjoyed by children and adults alike.
The recipe for this delicious chocolate smoothie is straightforward and requires just a few ingredients that you may already have on hand.
You will need:
- 1 ripe banana
- 2-3 pitted dates (depending on your desired level of sweetness)
- 1 tablespoon raw cacao powder
- 1 cup unsweetened dairy-free milk (such as oat milk or depending on your child’s allergies soy or almond milk)
- 1/2 teaspoon vanilla extract
- A handful of cauliflower (a healthy option to include hidden veggies)
To make the smoothie, simply add the banana, dates, cacao powder, dairy-free milk, and vanilla extract to a blender. Blend on high speed until the mixture is smooth and creamy. Optionally you can add a handful of ice cubes and blend again until the mixture is thick and frothy. Pour the smoothie into a glass, and it's ready to enjoy!
This recipe is incredibly versatile, and you can feel free to experiment with different variations to find what works best for you and your child's taste preferences. For example, you could try adding a tablespoon of nut butter, depending on your child’s allergy, for some extra protein and flavor or swapping out the cacao powder for carob powder if your child is sensitive to chocolate. I often use sunflower butter as a substitute for peanut butter, which is incredibly yummy. Sunflower butter contains almost four times as much vitamin E as peanut butter, and about twice as much iron, magnesium, phosphorus, and zinc.
Adding a handful of cauliflower does not change the taste of the smoothie but does increase your child's vegetable intake. It is a win-win situation if you have a toddler who is picky in eating his veggies like mine is!
With this recipe, you can make a delicious, healthy, and allergy-friendly snack for your child without spending hours in the kitchen. Not only is it a great alternative to traditional sugary snacks, but it's also packed with nutrients and satisfies any chocolate cravings.
In conclusion, it's possible to make healthy, allergy-friendly snacks for your child, even when they have multiple food allergies. With a little bit of creativity and experimentation, you can create delicious treats that your child can enjoy without worry - like this chocolate smoothie recipe.
