Want to shake up your kids' breakfast? This date smoothie is quick to make, energy-packed and healthy. Perfect for your kids before you send them off to school.


Seedless Dates: 50 gm
Banana, sliced: 1
Coconut milk: 1 cup
Walnuts or any nuts of your choice: ¼ cup
Salt: a pinch



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  • Blend the banana slices, seedless dates and salt.
  • Add the coconut milk and blend.
  • Add the walnuts and blend till smooth.
  • Serve with chopped nuts on top.

Tasty Tip: Add a pinch of cinnamon for extra taste!


Dates, the fruits derived from the date palm tree, are a wonderful source of readymade energy owing to their high carbohydrates and sugar content. Nutritionally too they are packed with both fat and water soluble vitamins and in addition have many minerals and salts like iron, magnesium, manganese, zinc, copper, selenium, potassium, sodium and calcium. They are an easily digestible source of fiber and prevent constipation.

The vitamin content, especially the niacin or nicotinic acid fraction in it, boosts the immunity of the intestines by increasing the population of the protective and friendly gut bacteria and enhances their activity, thus improving the resistance of the intestines against many gut-related diseases. Research also shows that regular intake of dates has a protective action on the heart and may help prevent many abdominal cancers.

Editor’s Note: Isha’s latest ebooklet, Food Body, looks at the kind of foods the body is most comfortable with and explores the most appropriate ways of consuming such foods. The 33-page booklet is a first step to tune into your body and figure out what suits it best. The book is available on a “name your price” basis. Pay what you want and download it.

Food Body