3 Healthy and Easy Smoothie Recipes For Kids

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If I ever need to get my kids’ attention, I pull out the blender and leave it on the kitchen countertop.

Why?

Because they know in a matter of minutes, a delightful, refreshing smoothie will be coming from this whizzing, whirling machine. Also, my son likes anything that makes noise. Tell me I’m not alone in this.

I digress. Let’s get back to what we were talking about - healthy smoothie recipes for kids.

Smoothies for kids can be an incredibly easy and simple way to pack in nutrition for a wholesome snack and cool treat. It’s a kid friendly way to offer your child something that is loaded with key vitamins and minerals that support their overall health and growth.

These vegetable and fruit smoothies combine carbohydrates, protein, and healthy fats without added sugar to keep their bellies content and satiated. Plus these are crowd-pleasers and easy to make for everyone in the family; not to mention, clean up is easy breezy. Now that is something that both mamas and kiddos can get excited about!

Why Healthy Smoothies for Kids?

  • Easy ways to naturally increase your child’s consumption of antioxidant rich foods

  • Boost your child’s intake of fruits and veggies in a delicious way they will enjoy

  • Help expose your child to new fruits and veggies that might be harder for them to eat

  • Offer a nutritious and balanced snack, especially when you’re pressed for time

When Can I Offer These Kid Friendly Smoothies?

The best part of smoothies is that you can really have them anytime and anywhere you have a blender accessible to you!

Blend up your ingredients and serve them with any meal, including breakfast, lunch or dinner. My favorite time to have smoothies is for a snack, especially on a hot summer day. These are great to pack-up in your favorite thermos to take on the go, too. Yum!

Food Allergy Substitutions for Kids

Generally, these smoothies are free of major food allergens. With the exception of the Orange Creamsicle Smoothie, these recipes are all dairy free, but feel free to substitute with your milk of choice or whatever you might have on hand, such as coconut milk or regular milk.

The beauty about these easy smoothie recipes for kids is how versatile they can be. If your child has any allergies or sensitivities to certain foods, like dairy, nuts, etc., you can easily swap out ingredients that work better.

Check out these easy smoothie recipes below!

Orange Creamsicle Smoothie

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The oranges in this smoothie make it high in vitamin C, which can help naturally boost your child’s immune system. Do you have overly ripe bananas that don’t get eaten during the week? Peel them and stash them in your freezer to use when you’re ready to make this healthy breakfast smoothie.

Ingredients:

  • 1 banana

  • 2 oranges

  • 1/2 cup almond milk (can substitute with your milk of choice)

  • 1/2 cup full fat unsweetened or vanilla Greek yogurt (use dairy-free if needed)

  • 1 tsp. real vanilla extract (optional)

  • 4-6 ice cubes

Directions:

  1. Add all ingredients to your blender.

  2. Blend until smooth and serve!

Groovy Green Smoothie

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Sometimes green vegetables, like kale and spinach, can be harder for kids to eat because of the strong flavors. Combining these nutritive greens in a smoothie can make it easier to expose your kids to veggies. The addition of the avocado adds yummy healthy fats that naturally make this smoothie creamy.

Ingredients:

  • 1 large ripe banana

  • 1/2 avocado, pitted

  • 3/4 cup almond milk (or milk of choice)

  • 1/2 cup fresh spinach

  • 1/2 cup fresh kale

  • 3 dates, pitted

  • 1 Tbsp Chia Seeds, Hemp Hearts OR Ground Flaxseed

  • 6 ice cubes

Directions:

  1. Add all ingredients to your blender.

  2. Blend until smooth, serve and enjoy!

Berry Delightful Smoothie

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Did you know that cocoa powder and dates are a rich source of potassium, fiber, and other key minerals that are important for your child’s development? The combination of these ingredients with the frozen fruit makes this smoothie a delightful treat!

Ingredients:

  • 1 cup mixed frozen berries

  • 1 banana, fresh or frozen

  • 3/4 cup almond milk (or milk of choice)

  • 1 Tbsp Chia Seeds, Hemp Hearts OR Ground Flaxseed

  • 1 Tbsp cocoa powder

  • 3 Dates, pitted

  • 6 ice cubes

Directions:

  1. Add all ingredients to your blender.

  2. Blend until smooth, serve and enjoy!

Helpful Tips for Making Smoothies

Here are some easy tips to help simplify smoothie-making even further:

  • Keep frozen fruit on hand to easily use for smoothies, such as frozen bananas

  • Add the liquid to your blender first, such as the milk, to make it easier to blend your smoothie

  • Have extra smoothie leftover? Pour your smoothie mixture into a popsicle mold for a healthy frozen treat later!

  • Want to boost the protein in your smoothie? As an option, you can easily add a tablespoon or two of your favorite nut butter, like almond butter, to increase the protein content. You can also add in a scoop of your favorite protein powder to any of these smoothie recipes as well.

  • Need a quick breakfast? Prep your smoothies the night before and store them in mason jars in your fridge for a ready-to-go breakfast in the morning.

  • Send smoothies in your kid’s lunch by pouring in a thermos. Bonus: the cold thermos can double as an ice-pack in your child’s lunch box.

  • Use smoothies as a base for a yummy smoothie bowl. Simply pour your smoothie in a bowl and add your favorite toppings, like granola, nuts, etc.

  • Want more? Double the recipes to make extra!

As you can see, the possibilities are endless!

Kids in the Kitchen: How They Can Help

The benefits of letting your kids help you in the kitchen can’t be overstated. When your kids are able to join you while you prepare food, they have the opportunity to:

  • Be exposed to different foods, which helps increase their willingness to try new foods

  • Increase their confidence around eating and preparing food

  • Have time to bond with you over creating in the kitchen

  • Develop fine motor skills that come with cooking

  • Learn practical ways to apply science/math

  • Practice essential skills, such as following directions

If cooking with your kids feels completely overwhelming - that’s totally okay, mama. The sheer mess and noise can sometimes feel chaotic and be enough to throw in the towel before you even get started.

Simplify it by starting small - maybe with preparing a snack. This is where making smoothies can be helpful, too. Your kiddos can help you with easier tasks that aren’t as time-consuming or harder for you to clean up afterward. Here are some ways you can let your kids help you make smoothies:

  • Get needed ingredients together

  • Measure out ingredients

  • Add ingredients to the blender

  • Scoop out prepared smoothies (and lick the spoon afterwards!)

Most of all, have fun! Remember that food is a way to connect with our kids. Make these yummy and easy smoothies as a simple way to reconnect and enjoy a delicious and refreshing treat.