Healthy Smoothie Recipes for Kids

Smoothies for kids

Healthy Smoothie Recipes for Kids

Smoothies have attracted so much attention in the past few years based on their health benefit claims. And the truth is… rightfully so. They are packed with vitamins, minerals and fiber, which we all need and sometimes struggle to get when living our busy lives.

Before we get to all the delicious recipes filled with vitamins, let’s just break down a little why the smoothie has taken the world by storm and why is it so much better for you than a juice. The answer is very simple.The reason why you should always choose a smoothie over a juice is the fiber difference. Fiber is basically what fills you up. When you make a juice, you remove all the skin and pulp, which is where all the fiber is stored. Processing fruit this way means that all you are left with is essentially a sugared water and a few vitamins and it will not make you full for longer than 10 minutes. In this case it would be more beneficial for you to just take a multivitamin (it has more vitamins and minerals than the juice and no sugar).

Smoothies on the other hand are a completely different story. When you make a smoothie you don’t remove any of the fruit skin or pulp and that is why smoothie can easily fill you up until midday.
Another great benefit of smoothie is their taste and the endless variety. This is perfect if your child is little bit of a picky eater and struggles with eating what is good for him/her. When you make a smoothie you can easily mask the “unwanted” fruit with a different one with a little bit stronger taste.

Because children are the ones who tend to be more picky about their veggies, we will look at some great smoothie recipes packed with nutrients that will make your child strong and full of energy.

Firstly, let’s make sure we know what are the key vitamins and minerals that are needed for growing kids and teens and which foods are high in such vitamins.

Calcium

Calcium is needed for strong bones, teeth, muscles and the nerve endings to carry the signals properly from brain to the rest of the body. It is especially needed in children and young adults as lack of calcium can result into growth problems.
You can find Calcium mostly in milk products, but also in plenty of vegan options such as sesame, nuts and seeds.

Fiber

Fiber has been mentioned a little before, but essentially you need fiber for healthy guts and it also helps you stay full for longer. Furthermore it is great for lowering cholesterol in adults. You can find fiber in the peel and pulp of fruits and vegetables, such as carrot, spinach, broccoli and potatoes. Fiber is also very abundant in chia seeds, legumes and different exotic fruits such as berries, mango and pineapple.

B vitamins

B vitamins are essential to maintain the health of your nerves and blood cells. They also support the manufacture of new DNA. As vitamin B is responsible for the proper function of blood cells, it is also the key vitamin to help with a special type of anemia – megaloblastic anaemia that makes you feel tired and week. Teenagers can highly benefit from this vitamin during their very busy high school lives.
You can find vitamin be in following foods: citrus fruits, avocados, bananas or spinach.

Vitamin E

Vitamin E is a fat-soluble vitamin that acts as a natural antioxidant. It helps protect cells from being damaged by free radicals, which are created by our bodies when we transform food into energy. You also need vitamin E to maintain healthy skin and sight.
Because vitamin E is a fat-soluble vitamin, it is highly present in oily foods such as margarine or olive oil. Other foods that are high in vitamin E are for example salmon, nuts, seeds, broccoli or spinach.

Iron

Iron or the red blood cells vitamin is crucial for transporting oxygen throughout the body. If your body is missing iron it can’t transport enough oxygen around the body which will lead to anaemia. To avoid this condition make sure you eat enough cashew nuts or oats as they are high in iron.

Now that we know what childern and teens need to stay healthy and active let’s have a look at some of the healthy and delicious recipes. For all these recipes you will need a blender or a hand mixer and a container in which you can mix all the ingredients together. The recipes are very simple to make and don’t take longer than 10 minutes to prepare, which is just what you need in the morning rush.

Blueberry and oat creamy smoothie

Ingredients;

  • 1 cup of frozen blueberries (if you don’t live in an area where you can get fresh blueberries, use frozen ones as they maintain high content of nutrients)
  • 1 cup of greek yogurt (unsweetened)
  • ¼ cup raw oats
  • 1 cup of soy milk
  • tea spoon of vanilla extract
  • as needed ice cubes

How to make;

  1. Prepare a blender machine
  2. Put all ingredients except ice cubes into a blender
  3. Process until all ingredients are flat and soft
  4. Pour into a serving glass
  5. Your smoothie is ready and served with ice cubes on top of it

Mango – Pineapple smoothie

Ingridents;

  • 1 cup of mango (fresh or frozen)
  • 1 cup of cut pineapple ( if the mango is frozen use fresh pineapple)
  • Splash of milk of your choice
  • Ice cubes if needed

How to make;

  1. Put all ingredients except ice cubes into a blender
  2. Process until all ingredients are soft
  3. Pour into a serving glass
  4.  Served with ice cubes on top of it  if needed

Avocado chocolate smoothie

Ingridents;

  • 1 medium avocado
  • 1 tablespoon of chocolate powder
  • 1 ripe banana
  • 1 cup of milk of your choice

How to make;

  1. Prepare a blender machine
  2. Put all ingredients except ice cubes into a blender
  3. Process until all ingredients are flat and soft
  4. Pour into a serving glass
  5. Your smoothie is ready

 

The green beast smoothie

Ingridents;

  • 1 cup of spinach
  • 1 ripe banana
  • 1 cup of berries of your choice (choose if you want to freeze the berries or the banana)
  • 1 cup of coconut milk
  • ice cubes as needed

How to make;

  1. Put all ingredients except ice cubes into a blender
  2. Process until all ingredients are soft
  3. Pour into a serving glass
  4. Served with ice cubes on top of it if needed

 

Halloween smoothie

Ingridents;

  • 2 cups of peeled carrots
  • 1 cup of fresh or frozen pineapple
  • 1 oranges (full not just the juice)
  • cup of unsweetened greek yogurt

How to make;

  1. Put all ingredients except into a blender
  2. Process until all ingredients are soft
  3. Pour into a serving glass
  4. Served with ice cubes on top of it if needed

 

Green beast for kids

Ingridents;

  • 1 cup of fresh spinach
  • 1 ripe banana
  • 1 apple with peel
  • 1 cup of green grapes
  • 1 tub of unsweetened greek yogurt
  • ice cubes as neede

How to make;

  • Prepare a blender machine
  • Put all ingredients except ice cubes into a blender
  • Process until all ingredients are soft
  • Pour into a serving glass
  • Your smoothie is ready and served with ice cubes on top of it

Fresh summer smoothie

Ingridents;

  • 1 honeydew melon
  • Handful of green grapes
  • 1 cucumber
  • ¼ cup of chopped mint
  • ice cubes

How to make it;

  • Put all the smoothies except ice cubes into a blender
  • Process until the smothie is evenly mixed and soft
  • Pour into a serving glass
  • Your smoothie is ready and served with ice cubes on top of it

Banana blast for kids

Ingridents;

  • 2 ripe bananas
  • 1 cup of soy milk
  • 1 teaspoon of cinamon
  • Water (amount depends on the desired consistency)
  • Ice cubes

How to make it;

  1. Put all the smoothies except ice cubes into a blender
  2. Process until the smothie is evenly mixed and soft
  3. Pour into a serving glass
  4. Your smoothie is ready and served with ice cubes on top of it

 

All of these smoothies are a great way to incorporate more essential nutrients to your child’s life. They taste so good that without a doubt they will fall in love with them and you will never have to force them to eat a piece of fruit or vegetable ever again.

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