30 Healthy Smoothie Recipes for Kids - Lauren Sharifi Nutrition

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Smoothies are a great way to get your kids learning, trying new foods and having fun in the kitchen! Here are some tips for creating your own smoothie and 30+ healthy smoothie recipe ideas for kids!

One of my families favorite go-to breakfasts is smoothies! They are delicious plus a great way for you and your kids to get in a variety of nutrients at a meal or snack. Added plus, it’s a option for getting kids to try new foods they wouldn’t eat otherwise!

So what goes into a healthy smoothie recipe?

Source of Protein : Milk, Yogurt, Kefir, Ricotta Cheese, Cottage Cheese Nut Butter, Seeds, Whey or Vegetable Protein Powder
Source of Fat : High fat milk/yogurt or other dairy product, nut butter, nuts, seeds, avocado, shredded coconut
Source of Fiber:
Fruit (e.g.) Berries, bananas, mangos, pineapple, melons, apple, oranges, dates, raisins etc Vegetable(e.g.) Spinach, Kale, Cauliflower, Pumpkin or Squash Puree Other: oats, nuts, seeds
Source of Vitamin D/Calcium: Milk, yogurt, kefir, milk alternative ( i.e almond, coconut, oat or soy milk)

As you can see some foods fit into multiple categories like milk that is why it makes a perfect base for a variety of smoothie options. Keep it simple and add your favorite fruit or have fun a try a variety of foods in your smoothie!

Get creative with your smoothie recipe!

Try adding in other flavorings like cinnamon, nutmeg, vanilla extract, peppermint extract .,cocoa powder, turmeric, acai powder, herbs like basil or mint

Let your kids have fun with this and discover new flavor combinations! With younger kids you can talk about different flavor combinations that go well together like pumpkin and cinnamon or chocolate and peppermint. With older kids you can let them think about what foods/flavors might pair well together.

Ideas on how you can get your kids involved in making smoothies and learning:

give them a couple options in each category and let them decide what they want to put in! ( for example:milk or yogurt, blueberries and banana or mango and pineapple)
have them measure and pour liquids; scoop and add in fruit and vegetables and other ingredients
Let them blend the smoothie together
Talk about what color fruits you are using!
Count the number of foods you are adding.
Identify the different foods you are adding into the smoothie. Have them guess what color the smoothie will be after it’s blended together
For older kids (7+) have them discuss what food group each food fits into and benefits of each.
- Why would adding a source of calcium or vitamin D be helpful for our body? ( help our bones grow big and strong!)

Serve your creations in a cup with a straw or make it a smoothie bowl and top it with granola, seeds, coconut etc, or freeze into popsicles for snacks later!

Check out this video of us creating our own healthy smoothie during our Kids Cooking Club!