Healthy Smoothies Even Your Kids Will Love

Healthy Smoothies Even Your Kids Will Love

It’s heating up with summer quickly approaching, and the kids are getting out of school. A cold, creamy,  delicious smoothie is the perfect afternoon snack for the kids and you! I can just see myself sitting out on the patio watching my grandkids play while sipping on a cool, fruity smoothie! I’m going to share some tips for making healthy smoothies even your kids will love!  I know I sure love a good smoothie and so do my grandkids!

Sometimes it’s a challenge to eat enough fruits and vegetables in a day to meet our daily requirements. And when it comes to our kids, that can be even more tricky. If your child doesn’t want to eat fruits or veggies, consider putting them in a smoothie. The cold, creamy texture is appealing to kids and if you plop a straw into it,  it’s even better! The ingredients you use are your choice and subject only to your creativity.

Simple, Delicious, And Nutritious

Smoothies are big on flavor, fairly low in calories, and are packed with nutrition. They really are a great way to boost your wellness. Easy to make, these fun concoctions are filled with antioxidant-rich fruits and veggies along with other wholesome ingredients. Not only do smoothies make a great snack, but they are also a perfect, quick breakfast, especially if you’re on the go. And because they’re so filling, you won’t be starving before lunch!

If you love smoothies, a basic formula and a little creativity will help you whip up delicious, healthy smoothies in less than 10 minutes. These smoothies are so simple anyone can make them.  And your kids can help too! My grandkids love to help toss in ingredients and watch it all blend together.  There’s really no wrong way to make a smoothie.  Just use your favorite fruits and veggies and follow my simple formula for a guide. You will have healthy smoothies you and your kids will love!

 

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Smoothie Making Basics

Before getting into the actual recipes and ingredients, let’s go over a few basics of smoothie making.

Have A Good Blender  

•  If you love making smoothies then a good blender is a must! I like a smoothie that’s smooth and creamy or slushy. In the past, I had a blender that did not blend my ingredients smoothly and it was frustrating. I now use a Nutra-Bullet and it makes a great creamy smoothie, and it’s very affordable. It will make two nice sized servings and comes with additional single serve cups with lids, which is handy if you’re on the go.  The Ninja Professional also comes highly recommended by a friend. This blender also comes with two 16 ounce cups that are great for travel. Both of these blenders are powerful professional quality blenders that blend ice into snow in seconds.
• I’ve used my daughter’s VitaMix 7500 to make smoothies when staying with her, and it’s a fantastic blender. It comes with 10 speeds so you can really refine your blending. Also, it has the capacity to make more servings and is more versatile in the ways you can use it.  in fact, it can also be used to make creamy soups and sauces, as well as more chunky dishes. I’ve watched my daughter make chunky salsas and vegetable soup on the pulse setting of this blender. So if you want a blender with multiple uses, I recommend the Vitamix. There is also a Vitamix Cookbook with a wonderful variety of whole foods you  can make.

More Basic Tips

• Fruits … Use fresh or frozen fruits. Personally, I like to use frozen fruits because they last longer and add yummy texture to the smoothie. I keep a variety of fruits in my freezer so I can pick and choose what sounds good to our taste buds on a particular day.  Bananas are a smoothie favorite because they are naturally sweet and add that creaminess we love. To freeze bananas, peel and half them, lay them on a baking sheet and pop into the freezer until frozen. Then transfer them to a ziplock bag.
• Vegetables … Vegetables are one of those things that totally taste different and yummy in a smoothie. If your little one is not a fan of vegetables, you might toss those in when the little eyes are not looking.  Avocados add lots of nutrition, healthy fat, as well as creaminess. Spinach leaves, cucumber, and carrots are great and flavorful as well.
• Liquid of Your Choice … There are many different options to choose from when it comes to the liquid.  There are different types of milk, such as cow’s milk, soy, almond, or coconut milk, depending on what you prefer. My favorite just happens to be unsweetened Almond Milk.  Juices are also an option, if you want is to add more flavor or sweetness to your smoothie. And then there is always just plain water or coconut water if that’s your choice.
• Sweeten to Your Desired Taste … Bananas add sweetness and are a regular ingredient for me. You could throw in a Medjool date or two to add sweetness! I recommend blending your ingredients and then tasting.  It may taste just right to you or it may be a little tart, depending on your ingredients.  A little organic honey, pure maple syrup, or agave syrup can be added for additional sweetness.
•  Other Add-Ins … If you want to add an extra treat for your kiddos, you could toss in a handful of chocolate chips.  To give it a little extra nutrition for yourself, boost it with some nuts, chia or flax seeds. Protein powder is a popular add-in for adults, and something I like to put in mine for extra nutrition. Here is a link to my personal favorite protein mix. Not only does it add extra protein, but this Lifestyle Mix is also packed with vitamins and pre-and probiotics.
•  Texture … To add creaminess to your smoothies, there are several options. Things I like to use are plain Greek yogurt, a banana not only for sweetness but creaminess as well, some type of nut butter, or PB2 (powdered peanut butter) or a half of a ripe avocado.  The thickness of your smoothie is a personal preference. If you want it thicker, add more ice cubes, and if it’s thicker than you like, add a little less ice or more liquid.

The Perfect Formula to Get You Started

Basic Smoothie Recipe

1 1/2  Cup of Fruit or Veggies       (Use up to 3 types, such as 1/2 Cup  of each)

1/2  Cup of Greek Yogurt,  1/2 Banana,  or 1/2 Avocado   (your choice for creaminess)

1  Cup of Liquid

1 to 1 1/2  Cup of ice cubes

Sweeten to your taste with your preferred ingredients.

Blend until smooth. Pour into a glass and enjoy!

Makes 2 Servings   (Double Recipe or add more fruit for more servings)

 

The combination of flavorful berries in this smoothie will delight your taste buds, as well as fill your body with awesome nutrition.

Very Berry Smoothie

1/2 Cup Blueberries

1/2 Cup Strawberries

1/2 Cup Raspberries

1/2 Banana

1/2 Cup plain Greek Yogurt

1/2 Cup Almond Milk

1 Tbs. Honey (optional)

1  Cup of ice cubes

Put all ingredients in the blender and blend until smooth.   Pour into a glass and enjoy!

 

This creamy, tropical smoothie flavored with a combination of delicious pineapple and coconut will have you feeling like you’re sitting on the beach with your toes in the sand!

Tropical Paradise Smoothie

1  Cup Fresh or Frozen Pineapple

1/2  Banana

1/2  Cup Flaked Coconut

1/2  Cup Plain or Vanilla Flavored Greek Yogurt

1  Cup Coconut Milk

1  Cup Ice cubes

Put all ingredients into the blender and blend until smooth!  Pour into a glass and enjoy!

 

 

Green smoothies are popular with health junkies, but seriously this smoothie just has a refreshing, fruity, sweet flavor that even kids love!

Green Pineapple Smoothie

1  Cup of Baby Spinach

1/2  Cup Pineapple

1/2  Banana

1/2 Cup  Plain or Vanilla-Flavored Greek Yogurt

1  Cup Pineapple Juice

1 Tbs.  Honey  (optional)

1 Cup Ice cubes

Put all ingredients into the blender and blend until smooth.  Pour into a glass and enjoy!

 

This creamy, orange-flavored smoothie is perfect for a cold sweet treat on a warm afternoon, or for a yummy nutritious breakfast.

Orange Delight Smoothie

1/2  Cup  Orange  (1 medium orange, peeled and seeded)

1/2 Cup  Chopped or shredded carrots

1/2  Banana

1/2  Cup Plain or Vanilla-Flavored Greek Yogurt

1/2  Cup Orange Juice

1/2  Cup Almond Milk

1   Cup  Ice cubes

Put all ingredients in a blender and blend until smooth.  Pour into a glass and enjoy!

 

 

Refreshing and oh so yummy, this Strawberry Peach Smoothie will be a favorite for sure!

Strawberry Peach Smoothie

1  Cup Strawberries (fresh or frozen)

1/2  Cup  Frozen Peaches

1/2   Banana

1/2  Cup Greek Vanilla-Flavored Yogurt

1/2  Cup Almond Milk

1  Cup of Ice

Put all ingredients in the blender and blend until smooth.  Pour into a glass and enjoy!

 

 

What If My Child Is Picky?

If your child is a very picky eater and says he/she doesn’t like smoothies, start by using ingredients you know he/she likes, such as bananas and strawberries, or banana and chocolate, or peanut butter.  They can be totally made of fruit and juice if that’s what your child likes. Make smoothie making sound exciting and let your child help add the ingredients. Letting them choose the ingredients will also make it more fun. Also having some fun cups and colorful straws will make it taste even better! These cute 8 oz. glass mason jar cups with colorful lids and straws will surely delight any child! If you’d rather not have glass, these acrylic tumblers with colored lids and straws are also really cute.

Another way to make smoothies fun is to make popsicles with your smoothie mixture. Kids always love a popsicle treat. I find it hard to find popsicles at the grocery store that are healthy and don’t have added sugar.  I use plastic popsicle molds that I purchased and my grandkids love to help and pop the tops on them.  Put them in the freezer for a couple of hours and they will be frozen and ready to eat. I just run a some warm water over the mold and the popsicle comes right out. It makes a cold, yummy snack that’s also nutritious on a hot summer afternoon.

 

Need More Help with Smoothie Making?

If you’d like more help with your smoothie making basics, or just more variety in recipes, there are many smoothie cookbooks available to meet your needs. This book,  Best 100 Smoothies For Kids,  is packed with delicious, simple, nutritious smoothies with no added sugar, that your kids are sure to love.  If you’re looking for something with more weight loss benefits as well as health and nutrition, The Healthy Smoothie Bible has great options for you. Another suggestion, Healthy Quick and Easy Smoothies,  gives you 100 recipes with only 5 ingredients, and all are 300 calories or less. So really, once you have a good blender, some great recipes, and some healthy ingredients on hand, smoothie making is super simple!

The Last Thing You Need to Know

If you’re looking to find ways to add more nutritious foods to your child’s diet as well as your own, smoothies are a great solution!  Making just a few small changes can make a huge difference to your health, and smoothies are a fantastic way to get healthier!  Smoothies are ideal for adding more fruits and veggies to your diet, and they taste delicious!  Whether you’re creating a green-based smoothie or a super-berry smoothie, you can be sure it will really please your taste buds. and the cold, fruity creaminess is something that’s appealing to kids.

Smoothies are especially great for breakfast time. They’re a healthier alternative to sugary cereals and high-calorie pastries. Also, the ingredients in the smoothies will deliver lots of nutrients which will give you more energy, help you to feel full longer, as well as being generally healthier.

Best of all, tasty, healthy smoothies are so simple to make at home.  You can follow a basic recipe and use your imagination to create healthy smoothies your kids will love and so will you!  There’s really no wrong way to make a smoothie. Smoothies are so quick and easy to prepare. They take literally 5-10 minutes at the most to prepare and serve up.  It’s such a great way to pack deliciousness and a ton of nutrients into one snack or meal!  And they are great at any time of the day, or year!

Let me know if you have a favorite smoothie recipe of your own. Or, after you give these recipes a try, let me know which you like best. I’d love to hear from you!

 

Cheers to your health!

Love & Blessings 

Chris

 

P.S.  Also for more great tips for moms, check out my friend Suzi’s blog, @  www.momlifehappylife.com