Warning: This post discusses bodily functions. Everyone experiences them, and it’s part of parenting. This has been a Foodie With Family P.S.A.
When you have small children, conversations and daily life inevitably circle back to digestive matters. In rooms full of parents or pet owners, topics drift toward the unexpected and sometimes awkward realities of feeding and digestion. If you’re a parent—or a caregiver—you know exactly what I mean.
When my first child was an infant, his tiny gut struggled to adjust. At two months old he stopped gaining weight and required surgery for pyloric stenosis. As a first-time mother with an overactive imagination, I panicked. Thankfully the hospital and neonatal team were extraordinarily patient, skilled, and reassuring, guiding us through recovery.
That experience left a lasting imprint. I remain vigilant about my children’s digestive health and—fortunately—our pediatrician was endlessly patient with my nervous questions about everything from feeding to bowel movements. Early in the solids stage, she gave me two practical, reliable pieces of advice that I still use when stomachs get upset.
- The B.R.A.T. Diet: Bananas, Rice, Applesauce, Tea and Toast. When a child’s digestive system is off, these bland, easy-to-digest foods help restore balance.
- Sweetened Rice Water: For times when the stomach is too upset for solids, she recommended cooking plain long-grain rice (such as jasmine) in three to four times the normal water until very soft. Strain the rice (save it or discard as desired) and sweeten the liquid to taste. Spoon-feeding this mild, calorie-containing liquid can be soothing and hydrating for little ones.
Stomach upset affects adults as well as children. Illnesses like the flu, antibiotics, certain medications, stress, or exhaustion can all disrupt digestion. When you or your family feel run down, simple, gentle foods are often the best remedy.
Banana Nutmeg Smoothies are a soothing, easy-to-digest option made from just a few ingredients: frozen bananas, yogurt, ice, and freshly grated nutmeg. They’re gently sweet, cool, and creamy—perfect for when you want something light, comforting, and nourishing. I reach for this smoothie whenever someone in our household feels off.
This smoothie isn’t an overpowering banana flavor; instead it’s balanced and creamy, with the banana’s natural sweetness complemented by tangy yogurt. The frozen bananas and ice create a thick, milkshake-like texture. Freshly grated nutmeg adds a warm, aromatic finish—if you can, use fresh nutmeg rather than pre-ground for a brighter flavor. If nutmeg isn’t available, a pinch of cinnamon will work as a substitute.
We enjoy these smoothies regularly, not just when someone is under the weather. They’re quick to make, nourishing, and versatile. Keep frozen bananas on hand and you’ll always have a simple, comforting option ready.
Banana Nutmeg Smoothies
Yield: 4 small or 2 large smoothies
Ingredients:
- 4 very ripe (but not overripe) bananas, peeled and frozen
- 2 cups vanilla or plain yogurt (If using plain yogurt, add 1/2 teaspoon real vanilla extract and up to 2 tablespoons honey or sugar to taste.)
- 1/4–1 cup ice (preferably crushed), depending on desired thickness
- 1/4 teaspoon freshly grated nutmeg
- Optional: A splash of milk to help the blender along
Instructions:
- Add the yogurt to the blender carafe. Break the frozen bananas into chunks and add them.
- Secure the lid and blend on HIGH or the “LIQUIFY” setting until smooth. If the mixture stalls, turn the blender off, remove the lid, and stir with a long spoon to redistribute the pieces.
- Add the desired amount of ice, a splash of milk if needed, and the grated nutmeg. Blend again on HIGH just until smooth.
- Pour into serving glasses, garnish with a tiny scraping of fresh nutmeg, and serve immediately.
Banana Nutmeg Smoothies
Made with only four ingredients (bananas, nutmeg, yogurt, ice), these smoothies are a gently sweet, cool, and smooth way to soothe and satisfy.
Ingredients
- 4 very ripe bananas, peeled and frozen (but not overripe)
- 2 cups vanilla or plain yogurt (if using plain, add 1/2 tsp real vanilla extract and up to 2 tbsp honey or sugar)
- 1/4–1 cup ice, preferably crushed (adjust for thickness)
- 1/4 tsp freshly grated nutmeg
- Optional: Splash of milk to help blending
Instructions
- Add the yogurt to the blender. Break frozen bananas into chunks and add them. Blend on HIGH until smooth. If needed, stop and stir to redistribute.
- Add ice, milk if using, and the grated nutmeg. Blend on HIGH until just smooth.
- Pour into glasses, garnish with a bit of freshly grated nutmeg, and serve immediately.
Nutritional information is an estimate. Calculate using the specific ingredients you use if needed.