In recent times, smoothies for kids have secured their place as healthy snacks. A smoothie is a finely blended juice made from vegetables, fruits, and dairy products like milk and yogurt. They can be made from 100% fruit or vegetable or a mix of both and can be made along with or without dairy products. You may also add seeds to your smoothie to make them more nutritious. The creamy texture of smoothies is liked by most children. They are easy to make and healthy. Find some healthy, versatile, and delicious smoothie recipes in this post.
Homemade Or Packaged Smoothies?
The popularity of smoothies and blended drinks has encouraged businesses to come up with ready-to-go smoothies in different flavors. While it is okay to occasionally have a packaged smoothie, homemade smoothies made from fresh fruits and vegetables are always better.
When buying a ready-to-consume smoothie, make sure that you read the labels thoroughly to know the ingredients. Pick smoothies low in sodium and no added sugar.
Healthy Smoothie Recipes For Kids
Green Smoothies For Kids
These kid-friendly recipes are made with dark green and leafy vegetables rich in essential nutrients.
1. Kale Banana Smoothie
This smoothie recipe is a seamless blend of ingredients. Kale and banana get topped with good fats from flaxseeds and soy milk. You may use cooked Kale in the smoothie for enhanced bioavailability of its nutrients.
You will need:
- 2 cups chopped kale
- 1 banana
- 1tsp flax seeds
- ½ cup unsweetened soy milk
- 1tsp maple syrup
How to make:
- Ground the flax seeds in a blender.
- Add the banana, chopped kale, maple syrup, and soy milk to the blender and blend for two mins.
- Serve fresh.
Preparation Time:
5mins
Servings: 1
2. Spinach Apple Smoothie
If your kids hate spinach, disguise its flavor with apple and banana in this recipe. This nutrient-rich drink contains yogurt, which is a source of probiotics. The other ingredients contain prebiotics. This recipe is a good pre-probioticiFoods or supplements containing live microorganisms that enhance the gut health. blend to maintain a healthy gut microbiome for your kid.
You will need:
- 1 cup chopped spinach leaves
- 1 ripe banana
- 1/2 apple, peeled and chopped
- 1 cup grapes, preferably seedless
- 1 tub vanilla yogurt
How to:
- Slice the banana (without peel) and remove the seeds from the grapes, if any.
- Put the banana, chopped spinach leaves, grapes, yogurt, and apple in a blender and blend for two mins, or until you achieve a smooth mixture.
- Serve fresh.
Preparation Time:
10mins
Servings: 2
3. Honeydew Melon Cucumber Smoothie
This smoothie is good to try during summers as its ingredients provide the much needed cool feel. Moreover, this recipe helps rehydrate with a boost of multivitamins and multi-minerals.
You will need:
- 1 honeydew melon
- 1 cup green grapes, preferably seedless
- 1 cucumber peeled and diced
- 1/4 cup mint leaves
How to:
- Peel the honeydew melon, remove seeds and dice it.
- Add the melon cubes, green grapes, cucumber pieces and mint leaves to a blender and blend for a minute.
- Serve fresh.
Preparation Time:
10mins
Servings: 4
4. Spinach and Kale Smoothie
When your children refuse to eat dark green or leafy vegetables, get them to drink it. Here’s a recipe for a healthy yet tasty green vegetable smoothie for kids.
You will need:
- 2 cups chopped spinach leaves
- 1tbsp peanut butter
- 1 kale leaf
- I sliced banana, frozen or fresh
- 1 cup almond milk
How to:
- Wash the spinach and kale leaves and chop them.
- Add the spinach and kale leaves, almond milk, and peanut butter to a blender and puree them for a minute, or until you have a smooth mixture.
- Add the banana and blend for another 30 seconds, or until you get the desired consistency.
- Serve fresh.
Preparation Time:
Emily Norris, a mother of three, shares a smoothie recipe that her boys love. She says, “Take a handful of spinach, a banana, some frozen mango, and a cup of milk. I also put in a tablespoon of almond butter. However, you could use nut butter to increase the recipe’s protein content. I like to use frozen fruit and even some ice cream to make the smoothie feel cold. You can use a frozen banana or spinach as well if you want. Blend all the ingredients to make a smooth-flowing drink. This smoothie is packed with protein, iron, vitamins, and minerals. You can send your kids off to school with this in their tummy, and they will never know it’s full of spinach (i).”
Breakfast Smoothies For Kids
A smoothie is an excellent choice of breakfast because it is easy to prepare and is packed with nutrients that your child needs.
5. Papaya Smoothie
Papaya is rich in vitamins A and C, and minerals like potassium, calcium, and magnesium. The fruit also has fiber and antioxidantsiMan-made or natural chemicals that protect the cells from oxidative stress or damage. that can help your kids stay healthy.
You will need:
- 1 papaya, peeled and diced
- 1 cup low-fat yogurt
- 1/2 cup pineapple chunks
- 1tsp coconut extract
- 1tsp flax seed
- Crushed ice
How to:
- Peel the papaya and dice it.
- Add the papaya pieces, pineapple chunks, yogurt, coconut extract, flax seed, and ice to a blender and blend them for a minute, or until you have a smooth mixture.
- You can add water for consistency and blend again for a few seconds.
- Serve fresh.
Preparation Time:
10mins
Servings: 1
6. Creamy Date Smoothie
Dates are sweet, low in sodium and rich in dietary fiber. They contain minerals like potassium, magnesium, and zinc, along with vitamins A, K, riboflaviniB2 vitamin that plays a vital role in the body’s growth and metabolism. , folateiB9 vitamin that aids in the formation of new cells, required for proper body functioning. , thiamin, and niacin.
You will need:
- 1/3 cup halved or pitted dates
- 3/4 cup milk
- 1/2 cup crushed ice
How to:
- Blend the dates and milk for a minute.
- Add crushed ice and blend for another 30 seconds.
- Serve fresh.
Preparation Time:
10mins
Servings: 1
7. Very Berry Smoothie
Having antioxidants, this smoothie is a good breakfast option for your kid. You can blend unsweetened yogurt with different seasonal fruits, such as mango and dragon fruit, and even veggies to make delectable yogurt drinks for children.
You will need:
- 1 cup fresh or frozen berries – strawberries, raspberries, blueberries
- 1 cup low fat yogurt
- 2 small bananas
- 1/2 cup crushed ice
How to:
- Blend the berries, yogurt, sliced bananas, and ice for a minute, or until you get the desired consistency.
- Serve fresh.
Preparation Time:
Fruit Smoothies For Kids
8. Green Grape Smoothie
Grapes are rich in vitamin C and antioxidants. Their sweet and tangy taste can add flavor to the green smoothie. Here’s how you can make a grape smoothie for kids.
You will need:
- 2 cups of grapes, preferably seedless
- 1 banana, frozen or fresh
- Handful of Italian parsley
- 1 cup spinach leaves
- 1/2 cup of low-fat milk or water
How to:
- Wash the spinach and grapes properly.
- Slice the banana and remove the seeds from the grapes, if any.
- Blend all the ingredients to the desired consistency and serve.
Preparation Time:
10mins
Servings: 1
9. Banana Smoothie
One of the simplest fruit beverages you can make for your kid, the banana smoothie is rich in potassium and vitamin C. The cinnamon powder added to this recipe is a source of antioxidants and other bioactive compounds that have anti-inflammatoryiProperty of a medication or chemical that helps reduce inflammation (swelling associated with pain) in the body. properties. The blend of ingredients in this recipe can help boost your child’s health.
You will need:
- 2 bananas
- 1 cup milk, preferably low-fat
- 2 tablespoons brown sugar
- Water for consistency
- Ice cubes (optional)
- Cinnamon powder (optional)
How to:
- Blend banana and milk using a juicer or blender until the fruit is thoroughly mixed with the milk.
- Add the brown sugar and water and blend again for 10 seconds.
- Add ice if you want and blend the mixture again for a minute.
- Top it with cinnamon powder and serve chilled.
You can replace regular milk with soy milk or almond milk if you want a dairy-free smoothie.
Preparation Time: 5min
Servings: 4
10. Blueberry Smoothie
Here is a yummy blueberry smoothie recipe for your kid.
You will need:
- 1 cup blueberries – fresh or frozen
- 1 cup plain yogurt
- ½ cup or soy milk
- 2tbsp white sugar
- A pinch of nutmeg powder
- ½tsp vanilla extract
How to:
- Wash the blueberries and blend them with yogurt and milk for a minute to form a smooth mixture.
- Add nutmeg powder, sugar, and water and blend until the desired consistency is achieved.
- Serve fresh.
Preparation Time:
5min
Servings: 2
11. Strawberry Smoothie
Here’s a delicious and nutritious smoothie idea that kids will surely enjoy. With the goodness of fresh strawberries and creamy yogurt, this refreshing drink can bring color and nutrients to any meal.
You will need:
- 8 strawberries or frozen strawberries
- 1/2 cup milk
- 1/2 cup plain yogurt
- 3tbsp sugar
- 2tsp vanilla extract
- Ice cubes
How to:
- Thaw the strawberries if they are frozen.
- Add the berries, milk, sugar, and vanilla extract to a blender and blend them until you get a smooth, frothy mixture.
- Add ice cubes and blend for another 30 seconds.
- Serve fresh.
Preparation Time:
6min
Servings: 2
12. Kiwi Apple Smoothie
Apples contain dietary fiber, while kiwis have the goodness of vitamins E and C, potassium, and folate.
You will need:
- 1 apple, chopped
- 1 sliced banana
- 2 peeled kiwis
- 1¼ cup milk
- 2tsp chia seeds
- 1tap maca powder
- Ice cubes
How to:
- Add the chopped or shredded apple, banana, kiwi, milk, and chia seed to the blender and blend them for a minute, or until the desired consistency has been achieved.
- Add maca powder and ice cubes and blend again for a few seconds.
- Serve Fresh.
Preparation Time:
10mins
Servings: 1
13. Peach Strawberry Smoothie
Peach, strawberry and coconut milk are the tropical flavors to refresh your child’s mind and body.
You will need:
- 2 cups frozen strawberries
- 1½ cup frozen peaches
- ½ frozen banana, peeled and sliced
- 1 cup coconut milk
- 1 to 2tbsp maple syrup
- ½ cup water
How to:
- Put all the ingredients in a blender and blend them until you get the desired consistency.
- Serve fresh.
Preparation Time:
10 mins
Servings: 2
14. Pumpkin Banana Smoothie
Pumpkin is a vegetable that many kids may not be happy to eat. So how do you make it appealing? This recipe is the answer.
You will need:
- 1 cup pumpkin puree
- 1 banana, sliced
- 1 cup milk
- 2tbsp brown sugar
- ¼tsp cinnamon powder
- ¼tsp vanilla extract
How to:
- Spoon out the pumpkin puree and freeze it overnight (approximately 8 hours)
- Take the frozen pumpkin puree and all come down to room temperature
- Add the pumpkin puree, milk, sliced banana, brown sugar, cinnamon and vanilla extract in a blender
- Blend them until you get a creamy liquid
- Serve fresh
Preparation Time:
8hr 15min
Servings: 2
15. Avocado Smoothie
Avocados have a mildly creamy, nutty, and sweet taste when they are fully ripe. Rich in vitamins K and C, they can be used to make smoothies for kids. Here’s an avocado smoothie recipe for you.
You will need:
- 1 ripe avocado
- 1cup milk, preferably cold
- ½ cup yogurt
- Vanilla extract for taste
- 1tsp honey for taste
- Ice cubes
How to:
- Dice the avocado.
- Add the avocados, milk, yogurt, honey, and vanilla extract in a blender jar.
- Blend the ingredients into a creamy liquid.
- Serve fresh.
Preparation Time:
Fruit And Vegetable Smoothie Recipes For Kids
16. Beetroot Blueberry Smoothie
Beetroot and blueberry is a rare yet delectable combination. Beetroot contain iron, magnesium, vitamin C, and dietary fiber. Blueberries have antioxidants and phytonutrientsiChemical substances produced by plants that help lower the risk of diseases and provide health benefits to the body. .
You will need:
- 2 beetroots, peeled and diced or grated
- 1 apple, peeled and diced
- 50g blueberry
- 1tbsp grated ginger
- Water
How to:
- Add the beetroot, apple, blueberries, and grated ginger to a blender and puree till you get a smooth mixture.
- Add water to adjust consistency and blend again for 20 seconds.
- Serve fresh.
Preparation Time:
10mins
Servings: 1
17. Orange Carrot Smoothie
This recipe combines some of the healthiest ingredients, namely coconut water, goji berries, carrots, and oranges.
You will need:
- 2 oranges, peeled and seeded
- ½ cup diced carrots
- 3tbsp cashews
- 2tbsp goji berries
- 1 cup coconut water
- Ice cubes
How to:
- Blend the oranges, grated carrot, cashews, goji berries, and coconut water for a minute.
- Add ice cubes and blend again for a few seconds.
- Serve immediately.
Preparation Time:
18. Watermelon Smoothie
Combine the goodness of watermelon, ripe banana, and apple to create a delightful treat for your children.
You will need:
- 1 ripe banana, peeled and diced
- 1 apple, cored and diced
- 2 cups watermelon, peeled, de-seeded and diced
- 1 cup soy milk
- 1tbsp chopped nuts
How to:
- Blend the watermelon pieces for around ten seconds until they release enough water.
- Add apple and banana pieces to the watermelon puree and blend until you get a lump-free smoothie.
- Pour the smoothie into a cup, garnish with chopped nuts, and serve.
Preparation Time: 10 minsServings: 1
19. Guava Strawberry Smoothie
Complement the succulent sweetness of strawberries with guava and banana to create a symphony of flavors that will tantalize your child’s taste buds and offer nourishment.
You will need:
- 1 cup of strawberries, cut into quarters
- ½ cup of guava nectar
- 1 carton strawberry flavored fat-free yogurt
- 1 frozen ripe banana, sliced
- Ice cubes
How to:
- Blend guava and strawberries into a smooth, lump-free fluid.
- Add yogurt and banana slices to the mixture and blend again for 30 to 40 seconds.
- Pour the smoothie into a cup or glass. Add some ice cubes and serve with tortilla chips or mini sandwiches to make your child’s meal or snack wholesome.
Preparation Time: 5 minsServings: 1
Protein Smoothies For Kids
20. Banana And Almond Butter Protein Smoothie
Proteins are the building blocks of our bodies. Give your kids the goodness of protein with this smoothie. Almond butter and milk, apart from providing nutrition, will give drool-worthy taste to this recipe.
You will need:
- 1 banana
- 1 cup almond milk
- 2tbsp almond butter
- 3tbsp chocolate flavored protein powder
- Ice cubes
- Water
How to:
- Peel the banana and slice it.
- Blend the banana slices, strawberries, protein powder, almonds, water, and ice cubes to the desired consistency.
- Serve fresh.
Preparation Time:
5min
Servings: 1
21. Peanut Butter and Jelly Smoothie
If your kid loves peanut butter and jelly sandwiches, they will love this healthy drink. It is rich in protein and a great energizer. The flavors are delicious, with just the right ingredients to give your child’s health a boost.
You will need:
- 2tbsp peanut butter
- 2tbsp blackberry jelly
- 2 cups milk
- 1 frozen banana
- 2tbsp honey
- 2tsp wheat germ
How to:
- Add all the ingredients into a blender and blend for a minute, or until you get the desired consistency is achieved.
- Serve fresh.
Preparation Time:
Chocolate Smoothies For Kids
22. Chocolate Almond Milk Smoothie
Almost every kid loves chocolate. Their love for chocolate is unconditional, and hence they truly deserve this smoothie. Here’s a recipe for the ultimate chocolate smoothie for your kids.
You will need:
- ½ cup unsweetened almond milk or low-fat cow’s milk
- ¾ cup chocolate yogurt
- 2tbsp cocoa powder
- Dark chocolate for topping
- Ice cubes
How to:
- Add milk and frozen chocolate yogurt to the blender and puree them to get a smooth consistency.
- Add a few ice cubes and blend again for 20 seconds.
- Pour it into a glass and serve immediately.
Preparation Time:
5min
Servings: 1
23. Peanut Butter Chocolate Smoothie
Peanuts are rich in protein and low in cholesterol. The blend of this power nut with banana, yogurt, and chocolate syrup makes it the most loved amongst kids.
You will need:
- ½ cup low-fat milk
- 2tbsp chocolate syrup
- 2tbsp peanut butter (creamy)
- 1 sliced banana, frozen or fresh
- 1 cup (8 ounces) low-fat vanilla yogurt
How to:
- Put all the ingredients into a blender and blend them until you get a smooth mixture.
- Serve fresh.
Preparation Time:
5min
Servings: 2
Tips To Make Healthy Smoothies Appealing For Kids
If you want to ensure that your children are hooked to healthy smoothies, here are a few tricks you can use.
- When you are introducing your kids to smoothies, make sure the ingredients are to their liking. If they love chocolate, make a chocolate-flavored smoothie with a dash of fruit.
- Make the idea of smoothies exciting – get your children involved in the process. Let them make smoothies with fruits of their choice, on the condition that they will drink it. Guide them to make sure that the smoothie they make is edible.
- If your child does not like eating vegetables, you can disguise the tastes of vegetables with fruits or dairy products like cream or yogurt. For example, if you want to add broccoli or spinach to the smoothie, you can add a strawberry, banana, or grapefruit to give it a sweet and tangy flavor.
- For non-dairy options, use plant-based milk like oat or almond milk instead of animal milk. It will add variety to the child’s diet and introduce them to different flavors.
Frequently Asked Questions
1. What age can children drink smoothies?
You may introduce smoothies to children between one and two years of age. They can be great alternatives to fruit juices, which are unsuitable for children of this age group. However, children should be encouraged to eat whole fruits to obtain all the nutritional benefits (1).
2. What to put in smoothies to gain weight for children?
Mixing avocados, nut butters, seeds, and full-fat yogurt in smoothies are an effective way for healthy weight gain in children (2).
3. Does banana smoothie make your child gain weight?
A medium banana may supply about 105 calories and may be added to smoothies for healthy weight gain in children. However, that does not mean banana smoothies are one of the weight gain foods for kids. The fruit contains various vitamins, potassium, and fiber and must be served as part of a balanced diet (3) (4).
4. Are there any health benefits of smoothies for children?
Smoothies may offer several health benefits as they retain the qualities of whole food. These powerful blends provide dietary fiber, vitamins, minerals, and protein. Additionally, parents can “sneak” vegetables and fruits that their children may not eat otherwise (6). Mix a smoothie with different ingredients, such as breakfast cereal, to prepare smoothie bowls. Alternatively, to add variety to your child’s diet, you can use it for milkshake recipes for kids or frozen treats such as popsicles.
5. What is the best way to store smoothies for children?
When storing smoothies in the refrigerator, you should use glass containers with airtight lids. Fill the containers to the brim to leave some space for air. This way, smoothies may be stored for 12 to 24 hours.
6. Are there any potential risks associated with giving smoothies to young children?
Although smoothies offer several nutritional benefits, they may cause excessive sugar intake in children if too many fruits are consumed at once. Additionally, as smoothies do not require chewing, they do not provide the same biofeedback to regulate the quantity being eaten (6). Together, these factors may contribute to tooth decay and obesity in children (7).
Smoothies are healthy drinks for kids that can help you include more fruits and vegetables in your child’s diet. If your child is a fussy eater, then smoothies may help make up for the food your child left at the table during their last meal. Prepare healthy smoothies for kids by avoiding artificial colors and including natural sweeteners. Remember, smoothies are no superfoods, so serve them to your child in moderation as a part of a well-balanced diet. Also, experiment with the ingredients to create delectable, energy-booster smoothies your child can’t resist!
Infographic: Delicious Smoothie Recipes For Children
Smoothies are a tasty and healthy way to get children to get their required intake of fruits and vegetables. They are also easy to make and can be customized to suit a child’s tastes and dietary needs. This infographic lists exciting smoothie ideas for your child. So take a look and get blending!
Key Pointers
- Smoothies could be made from various fruits and vegetables and are healthy snacks for children.
- They are a healthy and delicious snack or breakfast option for children and come in dairy and non-dairy varieties.
- While buying smoothies from the store, parents must avoid smoothies with added sugars or high sodium levels.
- Smoothies are an excellent nutritional source for fussy eaters and children on appetite-suppressing medications.
- Letting children experiment with different combinations to create their favorite smoothie may enhance their interest to consume them.
Illustration: Delicious Smoothie Recipes For Kids To Try
Personal Experience: Source
MomJunction articles include first-hand experiences to provide you with better insights through real-life narratives. Here are the sources of personal accounts referenced in this article.
i. 4 Healthy breakfast smoothies.https://youtu.be/fmeJvAp1_NY?feature=shared
References
- Feeding Your Baby and Toddler (Birth to Age Two).
https://www.mottchildren.org/posts/your-child/feeding-your-baby-toddler - Safe Weight Gain Tips for Underweight Kids.
https://www.eatright.org/health/wellness/weight-and-body-positivity/safe-weight-gain-tips-for-underweight-kids - High Calorie Food Choices to Encourage Weight Gain.
https://blog.cincinnatichildrens.org/wp-content/uploads/2014/03/High-Calorie-Food-Choices-to-Encourage-Weight-Gain.pdf - Are Bananas Good For Weight Loss?
https://www.pennmedicine.org/updates/blogs/metabolic-and-bariatric-surgery-blog/2019/april/are-bananas-good-for-weight-loss - Children’s diet – fruit and vegetables.
https://www.betterhealth.vic.gov.au/health/healthyliving/childrens-diet-fruit-and-vegetables - Are blended smoothies good for my child?
https://www.healthychildren.org/English/tips-tools/ask-the-pediatrician/Pages/Are-blended-smoothies-good-for-my-child.aspx - Smoothies—Helpful or Harmful?
https://extension.usu.edu/nutrition/research/smoothies-helpful-or-harmful
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