One of our main priorities as parents and caregivers is ensuring our children get the nutrients they need. I make sure my kids receive their daily fruit and veggie quota through smoothies. I am excited to share our 5+ smoothie recipes for kids (and adults!) that taste yummy.
Items needed to make smoothie recipes for kids easy and fun
- Quality high powered blender. I personally use this Vitamix model, but any high powered blender will do! The key is to make sure you have one that mixes in all those fibrous veggies so the texture is smooth and palatable for picky eaters.
- Fun cups! Presentation is HUGE for my kids. If we make it exciting and surround them with positive emotions around fruits and veggies, they are a million percent more likely to drink up. But really, I would say they are legitimately 50% more likely to drink it when their drink includes a reusable twisty straw.
- Frozen fruit. We keep frozen berry blends or frozen tropical blends on hand. Our favorite place to buy these in bulk is Costco. I also buy 3 bunches of bananas each times we go to the store. I purposely like for them to ripen (the more brown, the more sweet!), then we will cut them and keep them in Stasher bags in the freezer. Which leads me to my next point...
How to meal prep smoothies and change your life
Yes, you can and you SHOULD most definitely be doing this! Here is the 3-step process to welcome more ease into your life (which we all need when feeding our kids, right?):
- Invest in a set of silicone freezer bags. As I mentioned above, I love and use the Stasher bag brand, but any will do.
- Pull out all your ingredients and line them up on the counter.
- Stuff each bag with a serving of each item. All you have to do after that is throw it in the blender and add liquid!
Favorite ingredients for smoothie recipes for kids
Kid smoothies need to be heavy on the fruit. It's a fact that if it isn't sweet, your kid most likely will turn up their nose and never trust you again. #beentheredonethat
Now, I've heard a few people say they have kids with banana allergies, and they are looking for ways to make smoothies without banana. Luckily, the fruits below are all sweet enough to make up for the banana sweetness. Especially dates!
Our formula for the ultimate smoothie recipe for kids is:
Liquid + Seeds + Nut Butter (optional) + Fruit + Veggie = Bomb Smoothie for Kids
We rotate between flavor combinations. It's fun to experiment with different flavors and combos. Below I have listed the main ingredients we use:
Non-dairy liquids
We elect for non-dairy so it doesn't add to excess gut inflammation.
- Almond milk
- Soy milk
- Flax milk (excellent for those with nut allergies!)
- Coconut water
Seeds
These are an especially great source of fiber and extra nutrients and minerals!
Nut butters
- Almond butter
- Peanut Butter
Fruits
High in antioxidants and vitamins to support growth and immune system.
- Frozen berries (strawberries, blueberries, raspberries)
- Frozen tropical fruit (pineapple, oranges, mango)
- Frozen bananas
- Frozen açaí packets
- Dates (store them in your refrigerator!)
- Avocado (yes, it's technically a fruit, people)
- Apple
Veggies
- Frozen spinach
- Frozen kale
- Arugula
- Celery
To make the smoothie more cold, add ice as needed. Sometimes I will top it off with a few cubes, even if there are frozen fruits and veggies in the mix.
What about adding supplements for kids?
I'm so happy you asked! This is where it gets personal to your child's nutritional needs and health history.
I personally add in herbal adaptogens and collagen peptides to my kids' smoothies, usually when I'm pouring in the seeds. (Yes, I believe there is a specific order in which to pour the smoothie ingredients, as listed in my formula above!)
My favorite herbal supplements for kids include:
- Chamomile
- Lemon balm
- Lavender
- Cacao powder (excellent source of magnesium)
- Astragalus root powder
- Spirulina powder
- Collagen peptides
- Bee pollen
In terms of serving size, children are obviously smaller than adults, so their serving size needs to be smaller. I generally put in half the amount I would normally put in my smoothies and have had great success. However, please consult with your child's healthcare provider if you have specific questions about introducing supplements and serving sizes.
Click here for tips on using chamomile for kids and the herbal medicine dosing guide I use
5+ Smoothie Recipes for Kids
Ready for the good stuff? I've created the ultimate round up of the smoothies we keep on rotation! BONUS TWIST! A lot of these can be made into a smoothie bowl, again, because children are easily swayed by presentation. And a beautiful, pink colored smoothie bowl can be a DEAL. MAKER.
1. Strawberry Mango Smoothie
Incredibly fruity and tasty. Doesn't have any veggies, but you miiiigght be able to get away with sneaking in some celery or super greens powder.
2. Power Green Smoothie
This is the one to make when your kids need a serious dose of greens in their life. Full of vitamins and minerals to keep their bodies healthy and strong!
3. Rainbow Smoothie
YOU AUTOMATICALLY WIN PARENT OF THE YEAR WITH THIS ONE. I know, it's a bit involved, but I promise the smile on their faces is worth it when you want to make the smoothie more special. I think these are cool for holidays.
4. Acai Smoothie Bowl
Let me grab you a quote from a mama whose kid wouldn't eat ANTYHING and then tried this! "Thank you for sharing this recipe! My 3-year-old toddler refuses to eat fruit, so I thought I'd give this a try. He ended up wanting seconds! I cannot thank you enough for sharing this. We will be making it again and again!" The proof is in the smoothie bowl, people.
5. Triple Berry Smoothie Bowl
Another fun way to eat a smoothie for breakfast. Especially for the banana and strawberry loving kids!
6. Strawberry Banana Smoothie
This classic strawberry smoothie hits the spot on its own! It's super wholesome, and can be made either with dairy or dairy free.
7. Peanut Butter Banana Smoothie
A healthier option that tastes pretty much like a milkshake. Peanut butter, banana and chocolate? It's liquid dessert!
What if they still don't drink it?
Shoot for the same amount of sips as their age, then drink it for yourself, and give yourself a pat on the back! The biggest win is that you are advocating for their optimal health and diligently working toward better nutrition. You're an awesome parent and you're doing amazing!
If you have any super secret smoothie recipes for kids of your own, please share in the comments below! Also, if you test out any of these smoothies, or any other recipe on the blog, please let me know how you liked it in the comments below. I absolutely love hearing from you! You can also FOLLOW ME on Instagram, Pinterest and Facebook, for more nourishing recipes like this, and behind the scenes cooking and holistic wellness tips!
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