Grown-ups know that vegetable produce is amazing for their children, but it is not the other way round, right?
Well, bland veggies become more appealing for kids when they are mixed with sweet berries and fresh ripe fruits. More often than not your kid loves his/her veggies about as much as he loves the dentist.
If eating his spinach is a knightly battle, consider adding fruit and veggie smoothies to his/her daily menu. Healthy smoothie recipes for kids are a great way to add fresh produce to his/her diet, and sweet-smelling frozen fruit can easily cover the taste of the greens.
The benefits of adding in a healthy smoothie for you and your kids are amazing. You can create a nutrient-dense meal or snack that is really tasty and super easy within minutes.
The flavor combinations are endless, and it helps children brainstorm and gain confidence in the kitchen, as well as to learn to work with juicy produce.
Smoothies are also super convenient. “It’s quick and simple, portable and a great way to sneak in extra vitamins and nutrients into kids. Great for too when you are on the go!” says Jennifer Weare, a holistic nutritionist in training.
Plan ahead for even greater ease: “You can prep on the weekend and have everything set to go in containers, so all you have to do is blend. Store about three or four days’ worth to avoid the morning hassle,” Weare adds. “Or if prep isn’t your cup of tea, buy frozen fruits and washed trimmed greens so you can just toss them in the blender.”
Here are 5 fast-‘n’-easy smoothie recipes that will delight both your kids and you, by the way:
Blend 1 cup of frozen peaches, 2 cups of almond milk, 1 banana and a handful of frozen strawberries for a sweet start of the day. Make your kids sip at it, no matter the reason or the season!
The best healthy smoothie recipes for kids are those that include greens, but getting your kids to actually drink them can be a real challenge. To get kids to drink green smoothies, start with 1 cup of mild greens like spinach, romaine, and kale mixed with some frozen fruit and water or milk.
If your kids don’t go for green, add vibrant purple picks like cranberry, pomegranate and grape juices, and add beets, berries and red grapes for gorgeous berry-looking smoothies that don’t turn murky brown.
3. Peanut butter & banana
Most kids love peanut butter and banana sandwiches, so serve up the same tastes in a glass. Add 2 cups of almond milk, 1 banana, 1 cup of leafy greens (like spinach or kale), 1 tablespoon chia or flax seed and 1 tablespoon of peanut or almond butter to a blender and mix until smooth and creamy.
4. Chocolate “Shake”
If you want to advance your smoothie prowess even more, try this unique one out. Coat the greens with sweet brown chocolate! Use 2 cups of milk, 1 cup of leafy greens like spinach, romaine or kale and add 2 to 3 tablespoons unsweetened cocoa powder and 2 bananas. Your kids will think they’re getting a yummy dessert for breakfast, but you’ll know they’re getting a few servings of fruits and veggies before they kick start their playful day.
5. Blueberry banana blast
The tang of some yogurts adds a new dimension to this smoothie, but also serves up a dose of protein to tide your little ones over until luncheon. Blend 1 banana, 1 cup of leafy greens (such as spinach or kale), 1 cup of frozen blueberries, 1 cup of yogurt and 1 cup of almond milk to start your or your kids’ day on the right foot.
As your kids get used to green smoothies, Weare suggests adding more and more veggies over time. “Add kale, parsley, cucumber, protein powder, hemp hearts and chia seeds for a great breakfast or lunch. You can slowly add more of these items to your kids’ smoothies and eventually everyone will be having the same one!”
Don’t forget to engage your choosy little ones in the process of making the smoothies! Just let them pick out their favorite flavor combinations and push the buttons on the blender.
You can also turn any smoothie into a Popsicle and freeze it in molds to be enjoyed at length. Kids are more likely to try and love smoothies in this disguise!