Healthy smoothie recipes are a great option for busy mornings and mid-afternoon snacks. Kids tend to love these chilly creations, which they can sip through a straw or from a fun mug. You, too, can benefit from drinking more fruit and veggie-rich smoothies. But not every smoothie recipe is healthy. Some are packed with sugary syrups, too much fruit juice, and ingredients that really belong in a dessert. Here are some healthy smoothie recipes to add to your repertoire.
1. Banana Oat Smoothie
This smoothie gets its natural sweetness from banana, and its creaminess from heart-healthy oats. It’s a great choice for morning since the low-fat yogurt and fiber-rich oats will keep your child full for hours. The recipe calls for ground cinnamon, but if your child does not like too strong of a cinnamon flavor, you could always leave this ingredient out.
2. Avocado and Banana Green Smoothie
If your kids are averse to eating anything green, it may take you a minute to convince them to try this one. But once they take that first sip, they’ll be sold. This is a delicious way to ensure they eat their greens. The recipe calls for greens such as spinach, chard, or kale. For kids, you definitely want to use spinach, which has a mild flavor and is rich in vitamins A and K. The other key ingredient is avocado, which contains lots of beneficial fats. Thankfully, the sweetness from the banana hides any vegetable flavor and gives this smoothie a taste that’s more appealing than its appearance.
3. Toddler “Hidden Veggies” Smoothie
This recipe is really versatile. You can use it to mask most any vegetable you are struggling to convince your child to eat, from frozen peas to cauliflower. And although it is named the Toddler “Hidden Veggie” Smoothie, children (and adults) of all ages will love it. The recipe does call for 1 tablespoon or sugar or an artificial sweetener. Using stevia, which is an herbal, sugar-free sweetener, is a good choice.
4. Blueberry Banana Smoothie
Blueberries are one of the most antioxidant-rich foods on the planet, making them a great addition to your child’s diet. The vitamins they contain are essential for healthy gums. This recipe also calls for almond or peanut butter, both of which are good sources of healthy fats. Make sure you use a “natural” nut butter with no added sugars.
5. Pineapple Smoothie
This one has a lovely tropical flavor and a bright yellow color that will surely appeal to the pickiest of kids. Pineapple is high in fiber, and Greek yogurt is a good source of protein to keep them full for hours.
Experiment with a couple of these healthy smoothie recipes this week, and rest assured that your children are “eating their fruits and vegetables.” Remember that diversity is key; they should be consuming a wide range of fruits and veggies to ensure all their nutritional needs are met. Happy sipping!