Kid friendly smoothies

Smoothies are a great way to get some fruit and vegetables into your kids diets. They’re super tasty, nourishing, filling and a great alternative to a milkshake.

Some things to remember when making your kids a smoothie:

• Keep them simple. Adding too many items like chia seeds, hemp seeds, flax seeds etc will give it a consistency that won’t appeal to all children. So stick to one item.
• Don’t forget to add in your veggies such as kale, cucumber, cauliflower and much more. This is a great way to sneak in vegetables especially if your children can be fussy eaters.
• Don’t add any added sugars. The natural sugars from fruits will sweeten the smoothies or you can add some honey or dates.
• If your children are allergic to milk, substitute with almond milk, soy milk, or any alternate milk of choice.

Below are two great smoothie options! Give them a try and let your kids soak in all those nutrients! They’re so delicious that you’ll love them also!

TUTTY FRUITY SMOOTHIE:

INGREDIENTS

• 1 cup milk
• 1 small banana, fresh or frozen
• 1/2 cup fresh or frozen fruit (blueberries, strawberries, mango, apple, or kiwi)
• 1/2 cup veggies (kale, spinach, raw fresh or frozen chopped cauliflower, raw fresh or frozen sliced zucchini, raw fresh or frozen sliced summer squash, roasted sweet potato, roasted butternut squash, steamed diced beets)
• Optional add ins (pick 1-2): 1 teaspoon hemp seeds, chia seeds, or ground flaxseed 1 tablespoon nut butter 2 tablespoons avocado 1-2 teaspoons cocoa powder 1-2 teaspoons honey or maple syrup 1 tablespoon rolled oats

INSTRUCTIONS

1. Add chosen ingredients to a blender and blend until very smooth, stopping to scrape down the sides of the bowl and adding more liquid if needed. Serve immediately.

GREEN SMOOTHIE:

INGREDIENTS

• 1 cup almond milk (or other preferred milk)
• 1 banana, sliced and frozen
• ½ cup frozen pineapple, strawberries, or mango
• 1 cup loosely packed baby spinach
• 1-2 tsp chia seeds

INSTRUCTIONS

1. Place all ingredients into blender and blend on high for 1 minute or until all the ingredients are combined and smooth. Serve immediately.

STRAWBERRY SMOOTHIE:

INGREDIENTS

• 1 cup plain yogurt
• 1 cup  strawberries
• 1/2 cup veggies
• Fresh lemon juice. optional
• Maple syrup, agave, or honey, optional

INSTRUCTIONS

1. Add the yogurt and berries to the blender. Blend until smooth for about 30-60 seconds.
2. Taste and add a few drops of fresh lemon juice and a little sweetener as needed!
3. Serve immediately.

Tag us on Instagram at @yapp_totos and @nourishbynush and let us know how the smoothies turned out!

About the author: Anushka Chandaria is a certified health coach. Through Nourish by Nush (Instagram: @nourishbynush) she helps clients reach their health goals using a holistic approach by taking into consideration all aspects of well being such as their mind, body and soul.

 

Healthy eatingRecipes