Smoothies are a quick, easy, and refreshing treat that both kids and parents can love! No need to add protein powders or supplements to your kids smoothie (unless recommended by your physician or dietitian). You can add the staying power of protein using food sources like full-fat dairy, chia seeds, hemp seeds, nut butters or tofu. Smoothies are a great way to get all the nutrition-packed goodness out of your weekly Farmer’s Market trip too!

Tips for Easy Smoothie Making From a Pro

Adding fruits and veggies to your child’s smoothie is a great way to slip in extra nutrition. As a registered dietician, I recommend these tips for parents of choosy eaters.

• Use frozen fruit so you don’t have to add ice (this makes the smoothie thick)
• Serve with a lid and a straw if color is an issue
• Freeze unused smoothie or rejected smoothies into ice cube trays for later use or popsicle molds. Many times a rejected smoothie may be accepted as a popsicle!
• Add fruit or veggies you know that your child enjoys to their smoothie
• Too thick? Add more liquid. Too runny? Add more ice and/or frozen fruit

 

Use this combination for smoothies that will last:
+Protein: nut butters, chia seeds, yogurt
+Fat: nut butters, avocado, full-fat dairy, chia/flax/hemp seeds
+Carbohydrates: fresh or frozen fruit, dairy

If you are adding veggies into the smoothie, tell the kids its in there! Maybe let them try it first, tell you they love the flavor and then fill them in. If the kids are into it, let those veggies shine!

Dietician Pro-Tip: Want to add more calories, fiber and healthy fat into your child’s diet? Sprinkle milled flaxseed – we digest these better milled or ground – or chia or hemp seeds on top or blended in. You can mix these with regular sugar sprinkles to create a ‘sprinkle mix’ that’s more kid friendly.
Chia Seeds: 3 TBS = 150 calories, 13 total carbs, 5 grams of protein, good source of omega 3’s (healthy fat) 10 grams of fiber!
Hemp Hearts: 3 TBS = 180 calories, 1 total carbs, 10 grams of protein, omega 3’s, 1 gram fiber
Milled Flax Seed: 2 TBS = 80 calories, 4 total carbs, 3 grams of protein, omega 3’s, 4 grams fiber

Smoothie Recipes Kids Love

PB Banana & Spinach Smoothie

2 Cups Frozen Banana
1 Cup Frozen Spinach
1 Cup Water
¼ Cup Peanut Butter (or nut butter of choice)
1 tsp. Vanilla extract

*Blend and top with natural sprinkles or special sprinkle mix (chia/flax/hemp with sugar sprinkles)!

Creamy Mixed Berry Fizz

1 Cup Frozen Berries
¾ Cup Flavored Sparkling Water
1 Cup Plain Greek Yogurt (or dairy free alternative)

*The addition of the flavored sparkling water gives this smoothie a bubbly kick!

Nutty Cinnamon & Honey Smoothie

1 Plain Greek Yogurt
¼ Almond butter (or nut butter of choice)
1 TBS Honey
½ tsp Cinnamon
1TBS Hemp Seeds
1 Cup Ice

Minty Mango Green Smoothie

2 Cups Frozen Spinach
1 Cup Fresh Mint
1 Lime Juiced
1 Cup Coconut Water
½ Cup Frozen Mango

Mint Chocolate Chip

2 Frozen bananas
¼ Cup Fresh Mint
¼ Cup Dark Chocolate Chips
½ Cup Unsweet Almond Milk

Go dairy-Free: Use non-dairy yogurt or milk, blended banana or tofu.
Go nut-free: Use seed butter like Sunbutter or 88 Acres (seed butter brand).

Smoothie Bowls

Want to eat your smoothie with a spoon? Smoothie bowls are a fun twist on traditional smoothie consumption. Make most any smoothie into a smoothie bowl by adding less liquid, for a thicker consistency, easily eaten with a spoon. Add toppings like granola, chia/flax/hemp, natural sprinkles, fresh fruit, nuts/seeds, dry cereal.

The combinations are endless, but many times we get stuck in the same smoothie cycle and need to branch out. Keep it simple, and use at least one flavor profile you know your kids like.

How to BYO (Build Your Own) Smoothie!

4-8oz serving size

BASE: (pick 1 +)
Full-fat Yogurt of choice
Milk of choice
Flavored Sparkling Water
100% juice
Coconut Water

FRUIT: (Pick 2-3)
Mango
Pineapple
Strawberry
Blueberry
Banana
Apple
Avocado (I’m a fruit!)
Kiwi
Acai
Orange
Peach
Melons: Watermelon, Cantaloupe, or Honeydew

VEGGIE: (pick 1 +)
Cauliflower (riced)
Cucumber
Zucchini
Carrot (cooked)
Beets (roasted)
Greens (kale, spinach, romaine)
Green Beans (cooked)
Roasted Sweet Potato/butternut squash

ADD-INS: (pick 1 +)
Unsweet cocoa powder
Vanilla Extract
Cinnamon
Honey
Maple Syrup/Agave
Rolled Oats
Coconut
Nut butters
Mint/Basil
Lemon/Lime Zest

FLARE:
Sprinkles
Hemp/Chia/Flax Seeds
Granola
Whipped Cream

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