“You’re allergic to whining aren’t you mummy?” said Chloe innocently this morning. “Yes I am,” I replied, delighted that she had got the point.“Well” she said, “I’m allergic to grown-ups.” And there we have it. I’ve officially been outsmarted by a three-year-old.I am not sure this bodes well for the teenage years. I have to say this was uncharacteristically cranky of my eldest.However, she had been ripped away from Curious George in the early morning rush and was Not Amused.She had also barely eaten her breakfast so was running on empty a new trend which has been driving me crazy.As a nutritionist and mummy, if there’s one thing I am sure of, it’s the food and mood connection. Of course a few weeks ago Chloe was eating big bowlfuls of porridge for breakfast.Or she would say she was STARVING after two rounds of toast. But as is the way with kids and their eating patterns, nothing stays consistent for long. It seems this week’s phase is a no-breakfast phase and it’s a challenge to get her interested.Fortunately, Chloe doesn’t really count a smoothie as food. This means that we’ve started blending at breakfast time and it’s turned out to be a super quick and easy option.The only problem with smoothies is that while they can be nutritious, they are also often high in sugar.But the solution is simple and if you like the idea of trying them as a breakfast for your kids, follow the tips below:1. Choose “easy” fruit (pick two or three).Most of us don’t have time to peel kiwis or prepare pomegranates first thing in the morning. Instead, keep the following in stock: bananas (freeze them peeled and broken into chunks), fresh or frozen berries (all types), frozen melon cubes, frozen mango cubes and frozen peach slices.Most of the grocery stores have a great range of frozen fruit. The best of the best is the Woodstock Farms organic brand (they do the peaches), but organic isn’t essential here and any brand will do.2. Pick something for “staying power”.Giving your kids a fruit-only smoothie gets you one step closer to their five-a-day, but may not keep them full for long.Fruit is rich in naturally-occurring sugars and after the “sugar high” they may experience a “sugar low” where they are hungry and cranky.To prevent this, make sure you add something with either good fat, protein or fibre all of which help to slow the release of sugar into the bloodstream, giving the smoothie a more sustained energy release.Ground seeds or almond butter are great options here as they contain fat, protein and fibre all in one. Store ground seeds in an airtight container in the fridge as the oils are very vulnerable to heat-light and go off easily.Alternatively, grind as you go using a coffee bean grinder or magic bullet. It may sound odd but adding raw oats to a smoothie actually gives it a malty, hearty kick.Yoghurt turns a smoothie into a creamy treat just use plain yoghurt as there’s no need for the additional sugar of a fruity option.Finally, half of a small avocado is an amazing way to boost the nutritional value of a kids’ smoothie.It’s rich in good fats that provide long-lasting energy and pairs really well with banana.3. Choose your liquidYou will need a little liquid to get your smoothie going. Sometimes a splash of water will do (for example if you are using strawberries and banana), but in other instances (especially if you are just using berries) you might want to use a bit of apple juice.If you do, to keep the sugar content down, dilute it 50/50 with water. You might also want to experiment with the Bolthouse Farms 50/50 juices that are 50 percent veggie and 50 percent fruit.Alternatively, you can use carrot juice (goes well with banana and peach) or any milk type. How much you use will depend on your preference, but I use just enough liquid to cover everything else in the blender.4. Add in an add-in –(optional)Agave syrup is useful as a natural, low-glycemic sweetener. You will only need a teaspoon to sweeten up a smoothie. Cinnamon gives a great flavor (try it with banana and peach) and is rich in antioxidants.Dr Sears’ kids’ fish oil liquid (strawberry and banana flavor from Down to Earth) is fantastic and well-flavoured, but the oily texture means that it’s hard to give to kids on a spoon.A smoothie is the perfect hiding place! Flax oil is rich in omega 3 and again, well hidden in a smoothie.Ginger can help to settle an upset tummy. Molasses is high in sugar but also rich in iron, calcium and B vitamins so a little is ok.Probiotics help to boost little immune systems and are especially beneficial after a round of antibiotics try the ABC-Dophilus from Down to Earth. Finally, you can add liquid or powdered vitamin C for an extra immune booster (just follow dosage instructions carefully) or add wheatgerm for an extra boost of vitamins and minerals (especially the B vitamins and vitamin E).5. Use the smoothie box as a reminderCut this out and stick it to your fridge! It’s most important to include something from the “staying power” column to ensure that your little one gets a sustained energy release.However if they are ultra-picky and can sniff out any sneaky additions, then try serving this with some wholegrain cereal or toast instead.The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK Please note that she is not a registered dietitian. She can be contacted at nourishbda[AT]gmail.com.