Heidi Sze's healthy banana and passionfruit smoothie

With the change of season, my kids are no longer scurrying to our kitchen stools in the morning with their woollen socks to request porridge. Instead, their feet are bare and they want fruit smoothies. 

When assembling a smoothie for my family, I like to include ingredients that will give them a sustained boost of energy, feed their good gut bacteria and, ultimately, make them happy.

Banana and passionfruit is a joy-inducing combination, so this concoction ticks all the boxes. The colour is a little drab, due to the flecks of chia and passionfruit seeds, but the taste is golden.

Kefir is a beverage I try to include daily in my family's diet, as we know that even small amounts of fermented foods consumed throughout the day can bring immense benefits to our gut health. 

If you're new to kefir consumption, smoothies are a gentle introduction, as their sweetness can mask the sour, fermented flavour.

Should you wish to replace the kefir, read the tips section below for ideas, along with suggestions for ways to increase the protein and fibre content of your smoothie.

Tips:

• Your choice of milk will alter the flavour and texture of your smoothie. Plant-based milks are generally sweeter and thinner than full-cream cow's milk. When making this recipe at home, I generally use almond milk.
• Kefir can be replaced with a heaped tablespoon of natural yoghurt or left out altogether. If you wish to avoid dairy you may be able to access unsweetened kefir made with coconut milk.
• For a sweeter smoothie: Add 1-2 teaspoons of honey or 1-2 pitted soft medjool dates.
• For a thinner smoothie: Replace ¼ cup milk with ¼ cup ice cubes. I recommend doing this when using full cream cow's milk.
• To add more fibre: Play around with adding a teaspoon or more of psyllium husks, ground flaxseeds or nut butter.
• To add more protein: Add unflavoured collagen powder or hemp seeds.