KID-FRIENDLY SMOOTHIES
Getting kids to eat healthfully is sometimes an uphill battle, especially with a fast-food restaurant on every corner and grocery stores full of junk food. Combine that with the time restraints of being a working parent, and it’s nearly enough to make you throw your hands up in despair. But don’t give up just yet. On the pages to come are plenty of recipes for quick, healthful smoothies that your kids will love. They’ll never know they’re good for them unless you spill the…er...broccoli!
Before getting into the recipes, however, let’s take a look at some of the nutrients your kids need most to keep them healthy and help them grow both physically and cognitively.
Omega-3 fatty acids are essential for proper brain development, while complex carbohydrates provide steady energy and work with fiber to help keep blood sugar levels stable. Kids need protein to help them build muscle, and calcium to promote healthful bone growth. Vitamins A and C are necessary for healthy skin and healing, too—leafy greens and citrus fruits are great sources of these
antioxidant vitamins.
Everyone knows that what kids need and what they are willing to eat are often two vastly different things. Since it’s always better to get nutrition from natural food sources rather than supplements,feel free to toss in anything you’d like to see if your kids will drink it. You’ll be amazed how much spinach you can get in a glass when you also add bananas, strawberries, pineapple, or other delicious, kid-friendly fruits as camouflage.
The plus side is that many kids will actually like the look of a green smoothie, so let’s get started-- you’re going to be surprised at how easy this actually is!
Apriloupe Delight xxx
The vitamins and minerals in this smoothie are outstanding for muscle growth and cognitive function. They’ll be getting two servings of veggies, and if you don’t tell them, they won’t even know it!
• 1 cup cantaloupe, peeled and seeded • 2 apricots, pitted
• 1 carrot, with or without the greens • 1/2 cup broccoli florets
Blend everything together, and watch them slurp it down.
Yield: About 2 cups.
Pineapple Cherry Yummy xxx
This pretty, pink smoothie will be a favorite with the kids, and the health benefits of the cherries and beets just can’t be overstated.
• 1/4 pineapple, peeled
• 2 plums, seeded
• 1 cup sour cherries, pitted
• 1/2 beet
• 1/2 cup cow’s milk or almond milk
Cut the pineapple into 1-inch pieces.
Blend everything together, and smile while they drink down their fruits and veggies.
Yield: About 3 cups.
Green Apple Grape xxx
This one is packed with vitamin C and brain-boosting vitamin E and omega-3s. Its smooth texture and familiar flavors will no doubt have them begging for another glass.
• 1 cup honeydew, peeled and seeded • 1 green apple, cored and quartered
• 1 cup red grapes• 1 avocado, pitted and peeled
Blend it all up and enjoy. Just don’t forget to share with the kids!
Yield: About 3 cups.
The Dish on Grapes
The Good: Green grapes are an excellent source of chlorophyll, while red ones are rich in disease-fighting polyphenols. Grapes have also been shown to improve memory and math scores, and are high in water, fiber, antioxidants, vitamins, and trace minerals that help kids grow and stay healthy.
The Bad: Unlike many other fruits, grapes won’t get any riper once they are picked, so be sure to purchase the ripest grapes when shopping.
Popeye’s Fruit Smoothie xxx
Tricky mommy, hiding that spinach in a glass of yumminess! In addition to healthful vitamins A and C, the spinach and milk are both excellent sources of calcium.
• 1 banana, peeled
• 1 cup frozen strawberries, capped
• 1 cup spinach
• 1 cup raspberries or blueberries
• 1 cup cow’s milk or almond milk
Blend all ingredients together and enjoy.
Yield: About 3 cups.
Hopping Banana Smoothie xxx
The color’s a bit odd, so you may want to put this in a sippy cup, or drink a glass yourself so they’ll want to try it, too. This smoothie is packed with potassium and antioxidants as well as beta-carotene that helps with brain function and eyesight.
• 1 banana, peeled
• 1 apple, cored and quartered, or 1/2 cup
organic apple juice
• 1 carrot with greens
• 1 cup plain or vanilla yogurt
Blend all ingredients together, and watch them enjoy.
Yield: About 2 cups.
Getting kids to eat healthfully is sometimes an uphill battle, especially with a fast-food restaurant on every corner and grocery stores full of junk food. Combine that with the time restraints of being a working parent, and it’s nearly enough to make you throw your hands up in despair. But don’t give up just yet. On the pages to come are plenty of recipes for quick, healthful smoothies that your kids will love. They’ll never know they’re good for them unless you spill the…er...broccoli!
Before getting into the recipes, however, let’s take a look at some of the nutrients your kids need most to keep them healthy and help them grow both physically and cognitively.
Omega-3 fatty acids are essential for proper brain development, while complex carbohydrates provide steady energy and work with fiber to help keep blood sugar levels stable. Kids need protein to help them build muscle, and calcium to promote healthful bone growth. Vitamins A and C are necessary for healthy skin and healing, too—leafy greens and citrus fruits are great sources of these
antioxidant vitamins.
Everyone knows that what kids need and what they are willing to eat are often two vastly different things. Since it’s always better to get nutrition from natural food sources rather than supplements,feel free to toss in anything you’d like to see if your kids will drink it. You’ll be amazed how much spinach you can get in a glass when you also add bananas, strawberries, pineapple, or other delicious, kid-friendly fruits as camouflage.
The plus side is that many kids will actually like the look of a green smoothie, so let’s get started-- you’re going to be surprised at how easy this actually is!
Apriloupe Delight xxx
The vitamins and minerals in this smoothie are outstanding for muscle growth and cognitive function. They’ll be getting two servings of veggies, and if you don’t tell them, they won’t even know it!
• 1 cup cantaloupe, peeled and seeded • 2 apricots, pitted
• 1 carrot, with or without the greens • 1/2 cup broccoli florets
Blend everything together, and watch them slurp it down.
Yield: About 2 cups.
Pineapple Cherry Yummy xxx
This pretty, pink smoothie will be a favorite with the kids, and the health benefits of the cherries and beets just can’t be overstated.
• 1/4 pineapple, peeled
• 2 plums, seeded
• 1 cup sour cherries, pitted
• 1/2 beet
• 1/2 cup cow’s milk or almond milk
Cut the pineapple into 1-inch pieces.
Blend everything together, and smile while they drink down their fruits and veggies.
Yield: About 3 cups.
Green Apple Grape xxx
This one is packed with vitamin C and brain-boosting vitamin E and omega-3s. Its smooth texture and familiar flavors will no doubt have them begging for another glass.
• 1 cup honeydew, peeled and seeded • 1 green apple, cored and quartered
• 1 cup red grapes• 1 avocado, pitted and peeled
Blend it all up and enjoy. Just don’t forget to share with the kids!
Yield: About 3 cups.
The Dish on Grapes
The Good: Green grapes are an excellent source of chlorophyll, while red ones are rich in disease-fighting polyphenols. Grapes have also been shown to improve memory and math scores, and are high in water, fiber, antioxidants, vitamins, and trace minerals that help kids grow and stay healthy.
The Bad: Unlike many other fruits, grapes won’t get any riper once they are picked, so be sure to purchase the ripest grapes when shopping.
Popeye’s Fruit Smoothie xxx
Tricky mommy, hiding that spinach in a glass of yumminess! In addition to healthful vitamins A and C, the spinach and milk are both excellent sources of calcium.
• 1 banana, peeled
• 1 cup frozen strawberries, capped
• 1 cup spinach
• 1 cup raspberries or blueberries
• 1 cup cow’s milk or almond milk
Blend all ingredients together and enjoy.
Yield: About 3 cups.
Hopping Banana Smoothie xxx
The color’s a bit odd, so you may want to put this in a sippy cup, or drink a glass yourself so they’ll want to try it, too. This smoothie is packed with potassium and antioxidants as well as beta-carotene that helps with brain function and eyesight.
• 1 banana, peeled
• 1 apple, cored and quartered, or 1/2 cup
organic apple juice
• 1 carrot with greens
• 1 cup plain or vanilla yogurt
Blend all ingredients together, and watch them enjoy.
Yield: About 2 cups.