Today I wanna talk about, and share a handful of healthy and delicious smoothie recipes for kids. It’s clear that any kind of fruit is highly beneficial for, and adored by them.
However, experimenting with combinations, decorations and serving evokes enthusiastic family feelings and really breaks the boring daily routine. The weekend smoothie sessions in my house usually adopt relaxing and artistic manner, all the way from buying the ingredients to serving.
Waking up the rural spirit is also something I really like to do, so whenever on the road I take the kids fruit picking. According to me, it is the right thing to do, so the kids can understand the origins of the food. Especially when it comes to fruits and vegetables, it’s important to know they don’t just come out of a machine straight into a wrapper, a box or a freezer.
Experiences like this make making the smoothie more fun and meaningful as it gives the kids the feeling of enjoying the fruits of their own labor, pun intended. Add the occasional decoration process (that’s usually their responsibility while waiting for the mush to be finished), and you got yourself a fulfilled morning, educational family hangout and healthy food habit in the making.
When making smoothie recipes for kids, it’s important to include immune-boosting, energetic and delicious ingredients. This combination will always make them come back for more. Use each of these recipes as is, or simply to get some inspiration for personal research.
So, here are three smoothie recipes for kids of my choice for today:
We’ll start this recipe with one fresh, peeled and chopped kiwifruit. This cute little vitamin C package is one of the best boosters of the immunity. It’s a gift from nature, especially for kids and even pre-borns.
Kiwifruit fun fact: The kiwifruit’s name comes from the apparent similarity to the cute-looking national bird of New Zealand.
Mix the kiwifruit with one chopped banana. This ever-popular treat doesn’t just come for the taste, of course. It helps fight infection as it’s full of vitamin C and has anti-anemia properties as well.
Banana fun fact: Did you know that there are bananas in various colors out there? For example, there are pink bananas that, when cooked, resemble strawberries in taste.
Add four fresh strawberries. Strawberries are probably one of the cutest fruits for kids. They help the development of red blood cells, fight infections and are very anti-cancerous.
Strawberries fun fact: In the past, people used fresh strawberry juice to clean their teeth.
A final touch to this mush is a sweet mix of one cup of low-fat milk and 2 teaspoons of honey. This adds the last immunity-boosting ingredient, and makes the smoothie sweeter.
- 1 peeled and chopped kiwifruit
- 1 chopped banana
- 4 nicely washed strawberries
- 1 cup low-fat milk
- 2 teaspoons honey (preferably organic)
This delicious and healthy mix is the best way to replace the morning smirk off of your kid’ face with a brightening smile.
As a base, we will use 1/4 cup of fat-free yogurt, which contains probiotic – belly-friendly bacteria.
Prepare 1/2 cup of raspberries in a blender. These tasty anti-cancerous berries provide for an abundant antioxidant environment and anti-inflammatory properties. Once again, use fresh fruit whenever possible and rinse it nicely before consuming.
Raspberries fun fact: One raspberry in average has about 120 seeds.
Next, peel and chop one kiwifruit and mix it with the raspberries.
Another thing to keep your kids invested in the process is to let them chop the fruit using toy knives or plastic silverware. This is fun for them and safer as they will get used to not being interested in the ‘grown-ups cutlery’.
The next ingredient is one banana. By now you can notice that this smoothie is getting pretty yummy, but also very healthy! Once the raspberries, the kiwi, and the banana are prepared (or already mushed – depending on your preparing process), add one-half of a fresh, chopped and seeded apple in the mix. This common fruit adds staggering amounts of vitamins C and A and fights against the absorption of the so-called bad cholesterol.
Apple fun fact: Even though currently there are more than 2.500 apple varieties available in the USA, there is only one kind that is native to the North American continent (the crab apples).
- 1/4 cup fat-free yogurt
- 1/2 cup fresh raspberries
- 1 kiwifruit
- 1 banana
- 1/2 apple
As the name suggests, this energetic recipe is recommended for the young aspiring athletes. It’s especially good for consuming prior to a sports practice or similar energy-demanding activities.
Let’s start by first mixing 1 full tablespoon of peanut butter with 1/4 cup of yogurt. This is a nice combo that brings not only the first energetic nutrients in the smoothie but also a digestive friendly environment for improved bowel health. Feel free to choose a yogurt of your child’s preference.
Mix it all nicely and add the next ingredient – banana. It’s no accident that the banana is a very common ingredient, especially in my smoothie recipes for kids, because it regulates bowel gasses and promotes bowel health. This ingredient will make the smoothie more consistent, which is mostly why I chose 1 freshly squeezed orange as the next ingredient.
The orange juice will thin the smoothie and will add essential anti-infection, and flu and cold fighting properties.
Orange fun fact: Almost one-third (28%) of the global orange production comes from Brazil, specifically its capital Sao Paulo.
The last ingredient is spinach. Take about 10 fresh spinach leaves and mix them with the rest. The spinach is always a great choice for consumption and promotes healthy bones.
Spinach fun fact: Artists back in medieval times used to extract green pigment from spinach leaves to paint.
- 1 full tablespoon peanut butter
- 1/4 cup yogurt
- 1 banana
- 1 orange
- 10 leaves of spinach
That’s my choice of smoothie recipes for kids for today. I hope you’ll try and like them. Feel free to share your opinions and experiences below, or share these recipes with your friends! 🙂