Getting kids to eat healthy has been an age old battle. For some parents, it’s a matter of bribery. For others, it’s just do it or else. Luckily it doesn’t have to be that difficult to get all of the vitamins and nutrients that your kids need into their diet without the struggle. Healthy smoothies are a choice that kids and moms both love.
March is National Nutrition Month so what better time to learn a few new recipes to add to your battle plan to get kids eating those nutritious fruits and vegetables? These smoothies are quick and easy to make so they are a great go to for breakfasts, or after school snacks.
They are so versatile too! If your minion has an allergy to any of the ingredients listed, feel free to substitute with something more appropriate for your family. One of my favorite things about healthy smoothies is that you can always throw in whatever fruits you have available as well to make your own combinations. I have come up with some awesome, unexpected blends that way.
You can use regular milk in this one or any other type of milk such as soy of rice milk if you prefer over almond milk. This is all a matter of personal preference. You can also use fresh mixed berries if you have those rather than frozen. However, you would need to add about 1/2 C of ice if you use fresh berries. Regular sugar can be used I highly recommend agave or honey as it gives a better texture for the smoothie. I love Agave and use it often as a sweetener. I use Blue Agave as it has a light sweet flavor.
How many kids (and adults) freak out at the idea of a green smoothie? In fact, they can be some of the best tasting smoothies out there despite the frightening look! The secret is in the fruit! If you aren’t a fan of coconut water you can always substitute it out for something such as orange juice, pineapple juice, or ice. (Try mango juice! That’s a good one too!) Any yogurt can be used. However, greek yogurt is generally a better option as it has a higher protein content and lower sugar.
The rainbow smoothie is the most versatile of all the smoothies. You can literally put anything you have in this one and get as creative as you want. This one can also be a good way to use up extra fruit that you have in a pinch.
As with the others, if you don’t use frozen fruit for any of your choices you will want to throw a little ice in for the smoothie consistency here. Once you make a few of these you can eyeball it. Generally, anywhere from 1/4 to 1/2 of a cup will work.
Most of these smoothies will make 2 to 4 servings depending on the serving size you are using. I generally get around 2 1/2 servings. (2 for them and the rest for me! lol)
If you want to get extra healthy there are all kinds of other things that you can be sneaky and throw into these smoothies that generally will go unnoticed. I say unnoticed but my kids actually prefer more natural flavors more often than not. Once they try things you would be surprised how much they enjoy it! Of course, you don’t want to put everything and the kitchen sink in but a little here and there is always a good bonus!
Protein Powder : Although rare, too much protein can be a bad thing. The recommended daily amount of protein for children is 19g for children age 4 to 9 and 34g for children age 9 to 13. When adding protein to a smoothie be sure to pay attention to how much is already in your child’s diet. It is also important to take note to the sugar in the protein powder itself as some have a high sugar content. Some protein powders also have additives for pre-workout and other enhancement purposes that are generally not a good idea for children. It is best to choose a basic whey protein when using it for children.
Flax Seed : Flax seed is high in fiber and omega-3 fatty acids. This can help to improve digestive health overall, and is great for kids who suffer from constipation. It has also been known to boost brain function, and improve eyesight. 1 tablespoon of ground flax-seed or flax-seed oil can be added to any smoothie without altering the flavor.
Spirulina: Talk about green! This algae would be the perfect addition to any green smoothie and is a wonderful source of protein, calcium, iron, and B vitamins. This little “superfood” helps with nerve functioning, brain and eye health, and much more.
Caution: Spirulina is not for everyone. It is best to consult with your doctor if you have any medical conditions or take medications before consuming Spirulina. There are some contraindications that exist such as certain autoimmune diseases, antiplatelet and anticoagulation medications, and other conditions.
Savings and Deals
Sometimes buying fresh fruit and ingredients for smoothies can be expensive. Luckily, frozen fruit is a great option for smoothies. Be sure to check out local farmers markets as well as they often have better deals than your grocery deal will. This will also give you a better variety as you will be able to tailor your smoothies to the fruits and vegetables that are in season rather than getting yourself stuck in a rut.
Be sure to check out the coupons and daily deals here at My Mom is a Dork for any sales that may be going on in your local area on smoothie ingredients as well! Below you can find coupons that are currently available for great ingredients for your smoothies.
Don’t have a blender? No problem. Dorky Mama’s got you covered! Shop blender deals updated weekly in our deal feed below. You can also find deals in many categories such as women’s clothing, baby items, kids items, holiday items, and many others all updated weekly on the deal feeds on our Start Page.