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A smooth way to get kids eating fruit

A smooth way to get kids eating fruit

By Jonny Garrett

Kids love smoothies! They may not know it yet, but it’s true. And they’re a great way to teach them about fruits, where they come from and all the cool things you can do with them. They make a great summery snack, or a hearty wintery breakfast, or a great energy boost after school.

They’re simple and fun to make and really healthy too when made with the right stuff – which means you’ll both be getting a dose of vitamins as part of the post-Christmas health drive.

If your kids are a bit fussy, here’s a little trick. Get them to try one before you tell them what’s in it – maybe a simple banana and strawberry one with some fat-free yoghurt, milk and honey. A lot of kids don’t like having bits in their juice and yoghurts and it does take some getting used to, so blend their first one for a bit longer to get rid of all the lumps so you have a super-smooth smoothie.

Ask them if they liked it, and when you get an emphatic yes, show them what went into it. Hopefully that will convert them to the idea, and you can try all kinds of exciting combinations.

From then on, making smoothies is a lot of fun, and a really exciting way to teach kids about flavour combos, as well as adding ingredients to taste, because different fruits will need a different amount of honey to give the smoothie the right amount of sweetness. It’s great to let the young ones do it for themselves, because that’s the best way for them to learn. Once they’re feeling a bit more adventurous, try this gorgeous Jamie recipe with them.

Jamie’s a big smoothie fan not only because they’re so quick, healthy and delicious, but because it’s cheap and easy to do too – you can use fruit that’s just on the turn so nothing gets wasted, which is what he does in this video with his son Buddy.

You can also turn smoothies into summer treats by freezing them. Who knew that lollipops could be healthy? The kids certainly didn’t, so they will lap them up and think they’re being naughty!

13 Spinach Recipes Your Kids Will Love

These spinach recipes are designed for your picky eaters - the kids who say they won't eat spinach.

Some of these spinach recipes may not be the lowest in calories or the highest in nutritional value. But they're still better than potato chips. They're all homemade, and they all have plenty of vitamins and minerals.

Most importantly, these spinach recipes will get your kids used to eating the green stuff. Once they see how great spinach can taste, they'll add it to the regular food repertoire. And isn't that the goal, after all? A lifelong love of vegetables, not just getting the kids to choke down one bite?

Spinach Recipes for Breakfast:

With these breakfast spinach recipes, the kids get their greens before the day starts!

    - Fresh spinach is mixed with grapes and frozen pineapple in this emerald smoothie recipe.
  • Spinach Strata - This is a great make ahead spinach recipe for special occasions. It's like a baked spinach French toast.
  • Breakfast Pizza - Spinach is more of a garnish in this recipe, but it adds color. And it's a great way to get the kids to eat it!

Spinach Appetizer and Snack Recipes:

  • Hot Spinach Dip Recipe - With bacon, cream cheese and Parmesan cheese, this spinach dip is a delight for the taste buds.
  • Spinach Balls Recipe - Frozen spinach is mixed with stuffing mix, cooked sausage and cheese in these little bites of spinach yumminess. And you can make these spinach balls in advance and freeze them. Whenever the kids get the munchies, take a few out and heat them up.
  • Italian Bruschetta with Spinach Pesto - Don't let the fancy name fool you. This is really just garlic toast topped with a cheesy homemade pesto. My kids love this recipe!

Spinach Salad Recipes:

    - This spinach salad recipe is surprisingly sweet, thanks to the addition of fresh strawberries and glazed nuts.
  • Mexican Salad Recipe - I don't even bother telling the kids this salad is made with fresh spinach instead of lettuce. I chop the spinach finely, so they don't notice, and it makes the salad an appetizing green color that looks great with the red peppers, black beans and corn in the salad. - This is a classic spinach salad, made with fresh baby spinach, bacon, hard-boiled eggs and mushrooms. If your kids aren't fans of mushrooms or onions, leave them out.

Spinach Recipes That Make a Meal:

  • Spinach Quiche Recipe - Frozen spinach is bathed in a cheesy custard then baked in a pie crust in this mouthwatering spinach recipe that can be served for breakfast, lunch or dinner.
  • Baked Macaroni and Cheese with Spinach and Bacon - Spinach is tossed with macaroni, cheese and bacon in this delectable dish both kids and adults will enjoy.
  • Stuffed Shells Recipe with Spinach and Ricotta Cheese - Pasta shells are filled with spinach and ricotta cheese, then topped with spaghetti sauce and more cheese in this hearty dinner recipe.
  • Spinach Pesto Pizza Recipe - An easy homemade spinach pesto tops this mouthwatering pizza. - This is an easy pasta dish with spinach and Parmesan cheese.

Beyond Spinach Recipes for Your Picky Eaters:

The trick to getting kids to eat - and enjoy - spinach or any other vegetables is making the vegetables taste good. A little cheese here, a little bacon there, and before you know it, your kids are spinach-lovers for life!

What else do you do to get your picky eaters to eat vegetables? Share your tips!

1. Bulk up mashed potatoes with cauliflower.

If your child is getting the majority of their veg from spuds but is not so fond of other veggies, disguise them inside their current go-to. &ldquoCauliflower in general is very easily masked. Mash cauliflower in mashed potatoes to add volume and nutrition,&rdquo Sassos says.

To veggie-fy your dinner side, trade half of the spuds in your mashed potatoes recipe for steamed, riced cauliflower. Once you add garlic, herbs or other flavor boosters and smash or mash, the color, texture and flavor will be practically identical to the full starch version.

20 Avocado Recipes for Kids

I have two children that profess a love for avocados and one that proclaims disdain for it every time he sees it. But if I serve guacamole, he thinks it’s fantastic. Or if it’s wrapped into his chicken fajita, it’s a “thumb’s up” kind-of meal. So if you have kiddos that aren’t yet a fan of avocados, fear not. Sometimes it just takes finding the right way to present it to your child so that you too can get a “thumb’s up.”

But before venturing into different ways to share this food with your child, let’s discuss why you should consider adding (or continuing to use) avocado to your child’s food repertoire? Avocados are a beautifully colored fruit, but they stand apart from most fruits by providing monounsaturated fats. These fats are important for normal growth and development of the central nervous system and brain, and they are heart healthy.

  • soluble fiber (which can help soften stool),
  • folate (needed for making red blood cells),
  • potassium (used for growth and muscle building),
  • iron (carries oxygen throughout the body),
  • vitamin C (promotes healing),
  • vitamin E (boosts the immune system), and
  • phytonutrients (can help lower cholesterol, work as an antioxidant to possibly protect against cancer, and promote healthy vision).

Just think of the benefits of substituting the power of the avocado for some of the other fats (butter, mayonnaise, etc.) in your child’s diet.

The creamy texture of avocado gives it so many uses in cooking. And there are so many ways to present it to your child, from cubing it and adding it to the plate for your child to touch, taste and depending on the age, joyfully squish between the fingers, to adding it to dishes such as pasta salads, chicken salad, muffins, and more. Some delicious ways that you and your family could experience and enjoy avocados are listed below:

  1. Mash it and use it in place of mayonnaise on a sandwich, or mix the mayonnaise with mashed avocado. My kids don’t even notice.
  2. Serve it sliced on a hamburger or on a sandwich. You may want to sprinkle it with salt or seasoned salt.
  3. Need a snack? Try ladybugs on a stick.
  4. Yum, right? And it can be used in so many ways. Add it as a sandwich spread, use it as a dip, serve it with baked whole wheat pita, etc.
  1. Add avocado to a whole wheat tortilla to use in your child’s lunch box. You can use slivers or mash it to add to a chicken or turkey wrap, then include other add-ins (romaine, tomato, cheese, shredded carrots) to suit your child.
  2. My girls love it cut into chunks on whole wheat crackers.
  3. Add cubed or sliced avocado to a salad.
  4. Use it in a salad dressing, as in this creamy dressing.
  5. Throw it into a smoothie, as in this avocado blueberry smoothie.
  1. Try avocado chicken salad, which is a huge hit with my whole family.
  2. How about using it in a pudding?
    makes me dream of summertime grilling.
  1. Have you tried hummus as a vegetable dip? Or on a whole wheat tortilla? It’s delicious, and now you can make a version with avocado.
    is a good way to serve avocado to a child that is still not wanting to eat it if it is seen.
  1. Substitute avocado for the mayonnaise in egg salad.
  1. Try whole wheat pasta and avocado in a pasta salad.
  1. Try mashing or slicing avocado onto whole wheat toast and placing your egg of choice (scrambled, sliced hard cooked, poached, etc) on top for a delicious breakfast, or leave off the egg and enjoy the flavors of your creamy avocado toast alone. work well for a great Friday-night Lenten dinner.
  1. For another dessert option, check out creamy chocolate avocado ice cream.
  1. Another great recipe that no one will see the avocado in is this muffin recipe.

Green Smoothies For Kids

Made from dark green vegetables and leafy vegetables, these smoothies are packed with essential nutrients.

1. Kale Banana Smoothie

This smoothie recipe is a seamless blend of ingredients. Kale and banana get topped by good fats from flaxseeds and soy milk.

You will need:

          • 2 cups chopped kale
          • 1 banana
          • 1tsp flax seeds
          • ½ cup unsweetened soy milk
          • 1tsp maple syrup

          How to make:

                  1. Ground the flax seeds in a blender.
                  2. Add the banana, chopped kale, maple syrup, and soy milk to the blender and blend for two mins.
                  3. Serve fresh.

                Preparation Time: 5mins
                Servings: 1

                2. Spinach Apple Smoothie

                If your kids hate spinach, disguise its flavor with apple and banana in this recipe. The smoothie also contains yogurt, which is a source of probiotics. The other ingredients contain prebiotics. This recipe is a good pre-probiotic blend to maintain a healthy gut microbiome for your kid.

                You will need:

                        • 1 cup chopped spinach leaves
                        • 1 ripe banana
                        • 1/2 apple, peeled and chopped
                        • 1 cup grapes, preferably seedless
                        • 1 tub vanilla yogurt
                                1. Slice the banana (without peel) and remove the seeds from the grapes, if any.
                                2. Put the banana, chopped spinach leaves, grapes, yogurt, and apple in a blender and blend for two mins, or until you achieve a smooth mixture.
                                3. Serve fresh.

                              Preparation Time:10mins
                              Servings: 2

                              3. Honeydew Melon Cucumber Smoothie

                              This smoothie is good to try during summers as its ingredients provide the much needed cool feel. Moreover, this recipe helps rehydrate with a boost of multivitamins and multi-minerals.

                              You will need:

                                      • 1 honeydew melon
                                      • 1 cup green grapes, preferably seedless
                                      • 1 cucumber peeled and diced
                                      • 1/4 cup mint leaves
                                              1. Peel the honeydew melon, remove seeds and dice it.
                                              2. Add the melon cubes, green grapes, cucumber pieces and mint leaves to a blender and blend for a minute.
                                              3. Serve fresh.

                                            Preparation Time: 10mins
                                            Servings: 4

                                            4. Spinach and Kale Smoothie

                                            When your children refuse to eat dark green or leafy vegetables, get them to drink it. Here’s a recipe for a healthy yet tasty green smoothie for kids.

                                            You will need:

                                                    • 2 cups chopped spinach leaves
                                                    • 1tbsp peanut butter
                                                    • 1 kale leaf
                                                    • I sliced banana, frozen or fresh
                                                    • 1 cup almond milk
                                                            1. Wash the spinach and kale leaves and chop them.
                                                            2. Add the spinach and kale leaves, almond milk, and peanut butter to a blender and puree them for a minute, or until you have a smooth mixture.
                                                            3. Add the banana and blend for another 30 seconds, or until you get the desired consistency.
                                                            4. Serve fresh.

                                                          Preparation Time: 10mins

                                                          Breakfast Smoothies For Kids

                                                          A smoothie is an excellent choice of breakfast because it is easy to prepare and is packed with nutrients that your child needs.

                                                          5. Papaya Smoothie

                                                          Papaya is rich in vitamins A and C, and minerals like potassium, calcium, and magnesium. The fruit also has fiber and antioxidants that can help your kids stay healthy.

                                                          You will need:

                                                                  • 1 papaya, peeled and diced
                                                                  • 1 cup low-fat yogurt
                                                                  • 1/2 cup pineapple chunks
                                                                  • 1tsp coconut extract
                                                                  • 1tsp flax seed
                                                                  • Crushed ice
                                                                          1. Peel the papaya and dice it.
                                                                          2. Add the papaya pieces, pineapple chunks, yogurt, coconut extract, flax seed, and ice to a blender and blend them for a minute, or until you have a smooth mixture.
                                                                          3. You can add water for consistency and blend again for a few seconds.
                                                                          4. Serve fresh.

                                                                        Preparation Time:10mins

                                                                        6. Creamy Date Smoothie

                                                                        Dates are sweet, low in sodium and rich in dietary fiber. They contain minerals like potassium, magnesium, and zinc, along with vitamins A, K, riboflavin, folate, thiamin, and niacin.

                                                                        You will need:

                                                                                • 1/3 cup halved or pitted dates
                                                                                • 3/4 cup milk
                                                                                • 1/2 cup crushed ice
                                                                                        1. Blend the dates and milk for a minute.
                                                                                        2. Add crushed ice and blend for another 30 seconds.
                                                                                        3. Serve fresh.

                                                                                      Preparation Time: 10mins
                                                                                      Servings: 1

                                                                                      7. Very Berry Smoothie

                                                                                      Having antioxidants, this smoothie is a good breakfast option for your kid.

                                                                                      You will need:

                                                                                              • 1 cup fresh or frozen berries – strawberries, raspberries, blueberries
                                                                                              • 1 cup low fat yogurt
                                                                                              • 2 small bananas
                                                                                              • 1/2 cup crushed ice
                                                                                                      1. Blend the berries, yogurt, sliced bananas, and ice for a minute, or until you get the desired consistency.
                                                                                                      2. Serve fresh.

                                                                                                    Preparation Time: 5mins
                                                                                                    Servings: 4

                                                                                                    Fruit Smoothies For Kids

                                                                                                    8. Green Grape Smoothie

                                                                                                    Grapes are rich in vitamin C and antioxidants. Their sweet and tangy taste can add flavor to the green smoothie. Here’s how you can make a grape smoothie for kids.

                                                                                                    You will need:

                                                                                                            • 2 cups of grapes, preferably seedless
                                                                                                            • 1 banana, frozen or fresh
                                                                                                            • Handful of Italian parsley
                                                                                                            • 1 cup spinach leaves
                                                                                                            • 1/2 cup of low-fat milk or water
                                                                                                                    1. Wash the spinach and grapes properly.
                                                                                                                    2. Slice the banana and remove the seeds from the grapes, if any.
                                                                                                                    3. Blend all the ingredients to the desired consistency and serve.

                                                                                                                  Preparation Time:10mins
                                                                                                                  Servings: 1

                                                                                                                  9. Banana Smoothie

                                                                                                                  One of the simplest fruit smoothies you can make for your kid, the banana smoothie is rich in potassium and vitamin C. The cinnamon powder added to this recipe is a source of antioxidants and other bioactive compounds that have anti-inflammatory properties. The blend of ingredients in this recipe can help boost your child’s health.

                                                                                                                  You will need:

                                                                                                                          • 2 bananas
                                                                                                                          • 1 cup milk, preferably low-fat
                                                                                                                          • 2 tablespoons brown sugar
                                                                                                                          • Water for consistency
                                                                                                                          • Ice cubes (optional)
                                                                                                                          • Cinnamon powder (optional)
                                                                                                                                  1. Blend banana and milk until the fruit is sliced or chopped.
                                                                                                                                  2. Add the brown sugar and water and blend again for 10 seconds.
                                                                                                                                  3. Add ice if you want and blend the mixture again for a minute.
                                                                                                                                  4. Top it with cinnamon powder and serve chilled.

                                                                                                                                You can replace regular milk with soy milk or almond milk if you want a dairy-free smoothie.

                                                                                                                                Preparation Time:5min
                                                                                                                                Servings: 4

                                                                                                                                10. Blueberry Smoothie

                                                                                                                                Here is a yummy blueberry smoothie recipe for your kid.

                                                                                                                                You will need:

                                                                                                                                        • 1 cup blueberries – fresh or frozen
                                                                                                                                        • 1 cup plain yogurt
                                                                                                                                        • ½ cup or soy milk
                                                                                                                                        • 2tbsp white sugar
                                                                                                                                        • A pinch of nutmeg powder
                                                                                                                                        • ½tsp vanilla extract
                                                                                                                                                1. Wash the blueberries and blend them with yogurt and milk for a minute to form a smooth mixture.
                                                                                                                                                2. Add nutmeg powder, sugar, and water and blend until the desired consistency is achieved.
                                                                                                                                                3. Serve fresh.

                                                                                                                                              Preparation Time:5min
                                                                                                                                              Servings: 2

                                                                                                                                              11. Strawberry Smoothie

                                                                                                                                              Another simple, healthy fruit smoothie that your kids will love is the strawberry smoothie. A blend of strawberries with yogurt helps create a delicious mix.

                                                                                                                                              You will need:

                                                                                                                                                      • 8 strawberries or frozen strawberries
                                                                                                                                                      • 1/2 cup milk
                                                                                                                                                      • 1/2 cup plain yogurt
                                                                                                                                                      • 3tbsp sugar
                                                                                                                                                      • 2tsp vanilla extract
                                                                                                                                                      • Ice cubes
                                                                                                                                                              1. Thaw the strawberries if they are frozen.
                                                                                                                                                              2. Add the berries, milk, sugar, and vanilla extract to a blender and blend them until you get a smooth, frothy mixture.
                                                                                                                                                              3. Add ice cubes and blend for another 30 seconds.
                                                                                                                                                              4. Serve fresh.

                                                                                                                                                            Preparation Time:6min

                                                                                                                                                            12. Kiwi Apple Smoothie

                                                                                                                                                            Apples contain dietary fiber, while kiwis have the goodness of vitamins E and C, potassium, and folate.

                                                                                                                                                            You will need:

                                                                                                                                                                    • 1 apple, chopped
                                                                                                                                                                    • 1 sliced banana
                                                                                                                                                                    • 2 peeled kiwis
                                                                                                                                                                    • 1¼ cup milk
                                                                                                                                                                    • 2tsp chia seeds
                                                                                                                                                                    • 1tap maca powder
                                                                                                                                                                    • Ice cubes
                                                                                                                                                                            1. Add the chopped or shredded apple, banana, kiwi, milk, and chia seed to the blender and blend them for a minute, or until the desired consistency has been achieved.
                                                                                                                                                                            2. Add maca powder and ice cubes and blend again for a few seconds.
                                                                                                                                                                            3. Serve Fresh.

                                                                                                                                                                          Preparation Time: 10mins

                                                                                                                                                                          13. Peach Strawberry Smoothie

                                                                                                                                                                          Peach, strawberry and coconut milk are the tropical flavors to refresh your child’s mind and body.

                                                                                                                                                                          You will need:

                                                                                                                                                                                  • 2 cups frozen strawberries
                                                                                                                                                                                  • 1½ cup frozen peaches
                                                                                                                                                                                  • ½ frozen banana, peeled and sliced
                                                                                                                                                                                  • 1 cup coconut milk
                                                                                                                                                                                  • 1 to 2tbsp maple syrup
                                                                                                                                                                                  • ½ cup water
                                                                                                                                                                                          1. Put all the ingredients in a blender and blend them until you get the desired consistency.
                                                                                                                                                                                          2. Serve fresh.

                                                                                                                                                                                        Preparation Time: 10 mins

                                                                                                                                                                                        14. Pumpkin Banana Smoothie

                                                                                                                                                                                        Pumpkin is a vegetable that many kids may not be happy to eat. So how do you make it appealing? This recipe is the answer.

                                                                                                                                                                                        You will need:

                                                                                                                                                                                                • 1 cup pumpkin puree
                                                                                                                                                                                                • 1 banana, sliced
                                                                                                                                                                                                • 1 cup milk
                                                                                                                                                                                                • 2tbsp brown sugar
                                                                                                                                                                                                • ¼tsp cinnamon powder
                                                                                                                                                                                                • ¼tsp vanilla extract
                                                                                                                                                                                                        1. Spoon out the pumpkin puree and freeze it overnight (approximately 8 hours)
                                                                                                                                                                                                        2. Take the frozen pumpkin puree and all come down to room temperature
                                                                                                                                                                                                        3. Add the pumpkin puree, milk, sliced banana, brown sugar, cinnamon and vanilla extract in a blender
                                                                                                                                                                                                        4. Blend them until you get a creamy liquid
                                                                                                                                                                                                        5. Serve fresh

                                                                                                                                                                                                      Preparation Time: 8hr 15min
                                                                                                                                                                                                      Servings: 2

                                                                                                                                                                                                      15. Avocado Smoothie

                                                                                                                                                                                                      Avocados have a mildly creamy, nutty, and sweet taste when they are fully ripe. Rich in vitamins K and C, they can be used to make smoothies for kids. Here’s an avocado smoothie recipe for you.

                                                                                                                                                                                                      You will need:

                                                                                                                                                                                                              • 1 ripe avocado
                                                                                                                                                                                                              • 1cup milk, preferably cold
                                                                                                                                                                                                              • ½ cup yogurt
                                                                                                                                                                                                              • Vanilla extract for taste
                                                                                                                                                                                                              • 1tsp honey for taste
                                                                                                                                                                                                              • Ice cubes
                                                                                                                                                                                                                      1. Dice the avocado.
                                                                                                                                                                                                                      2. Add the avocados, milk, yogurt, honey, and vanilla extract in a blender jar.
                                                                                                                                                                                                                      3. Blend the ingredients into a creamy liquid.
                                                                                                                                                                                                                      4. Serve fresh.

                                                                                                                                                                                                                    Preparation Time:5min
                                                                                                                                                                                                                    Servings: 2

                                                                                                                                                                                                                    Fruit And Vegetable Smoothie Recipes For Kids

                                                                                                                                                                                                                    16. Beetroot Blueberry Smoothie

                                                                                                                                                                                                                    Beetroot and blueberry is a rare yet delectable combination. Beetroot contain iron, magnesium, vitamin C, and dietary fiber. Blueberries have antioxidants and phytonutrients.

                                                                                                                                                                                                                    You will need:

                                                                                                                                                                                                                            • 2 beetroots, peeled and diced or grated
                                                                                                                                                                                                                            • 1 apple, peeled and diced
                                                                                                                                                                                                                            • 50g blueberry
                                                                                                                                                                                                                            • 1tbsp grated ginger
                                                                                                                                                                                                                            • Water
                                                                                                                                                                                                                                    1. Add the beetroot, apple, blueberries, and grated ginger to a blender and puree till you get a smooth mixture.
                                                                                                                                                                                                                                    2. Add water to adjust consistency and blend again for 20 seconds.
                                                                                                                                                                                                                                    3. Serve fresh.

                                                                                                                                                                                                                                  Preparation Time: 10mins
                                                                                                                                                                                                                                  Servings: 1

                                                                                                                                                                                                                                  17. Orange Carrot Smoothie

                                                                                                                                                                                                                                  This recipe combines some of the healthiest ingredients, namely coconut water, goji berries, carrots, and oranges.

                                                                                                                                                                                                                                  You will need:

                                                                                                                                                                                                                                          • 2 oranges, peeled and seeded
                                                                                                                                                                                                                                          • ½ cup diced carrots
                                                                                                                                                                                                                                          • 3tbsp cashews
                                                                                                                                                                                                                                          • 2tbsp goji berries
                                                                                                                                                                                                                                          • 1 cup coconut water
                                                                                                                                                                                                                                          • Ice cubes
                                                                                                                                                                                                                                                  1. Blend the oranges, grated carrot, cashews, goji berries, and coconut water for a minute.
                                                                                                                                                                                                                                                  2. Add ice cubes and blend again for a few seconds.
                                                                                                                                                                                                                                                  3. Serve immediately.

                                                                                                                                                                                                                                                Preparation Time: 10mins
                                                                                                                                                                                                                                                Servings: 2

                                                                                                                                                                                                                                                Protein Smoothies For Kids

                                                                                                                                                                                                                                                18. Banana And Almond Butter Protein Smoothie

                                                                                                                                                                                                                                                Proteins are the building blocks of our bodies. Give your kids the goodness of protein with this smoothie. Almond butter and milk, apart from providing nutrition, will give drool-worthy taste to this recipe.

                                                                                                                                                                                                                                                You will need:

                                                                                                                                                                                                                                                        • 1 banana
                                                                                                                                                                                                                                                        • 1 cup almond milk
                                                                                                                                                                                                                                                        • 2tbsp almond butter
                                                                                                                                                                                                                                                        • 3tbsp chocolate flavored protein powder
                                                                                                                                                                                                                                                        • Ice cubes
                                                                                                                                                                                                                                                        • Water
                                                                                                                                                                                                                                                                1. Peel the banana and slice it.
                                                                                                                                                                                                                                                                2. Blend the banana slices, strawberries, protein powder, almonds, water, and ice cubes to the desired consistency.
                                                                                                                                                                                                                                                                3. Serve fresh.

                                                                                                                                                                                                                                                              Preparation Time:5min
                                                                                                                                                                                                                                                              Servings: 1

                                                                                                                                                                                                                                                              19. Peanut Butter and Jelly Smoothie

                                                                                                                                                                                                                                                              If your kid loves peanut butter and jelly sandwiches, they will love this smoothie. It is rich in protein and a great energizer. The flavors are delicious, with just the right ingredients to give your child’s health a boost.

                                                                                                                                                                                                                                                              You will need:

                                                                                                                                                                                                                                                                      • 2tbsp peanut butter
                                                                                                                                                                                                                                                                      • 2tbsp blackberry jelly
                                                                                                                                                                                                                                                                      • 2 cups milk
                                                                                                                                                                                                                                                                      • 1 frozen banana
                                                                                                                                                                                                                                                                      • 2tbsp honey
                                                                                                                                                                                                                                                                      • 2tsp wheat germ
                                                                                                                                                                                                                                                                              1. Add all the ingredients into a blender and blend for a minute, or until you get the desired consistency is achieved.
                                                                                                                                                                                                                                                                              2. Serve fresh.

                                                                                                                                                                                                                                                                            Preparation Time: 2min
                                                                                                                                                                                                                                                                            Servings: 5

                                                                                                                                                                                                                                                                            Chocolate Smoothies For Kids

                                                                                                                                                                                                                                                                            20. Chocolate Almond Milk Smoothie

                                                                                                                                                                                                                                                                            Almost every kid loves chocolate. Their love for chocolate is unconditional, and hence they truly deserve this smoothie. Here’s a recipe for the ultimate chocolate smoothie for your kids.

                                                                                                                                                                                                                                                                            You will need:

                                                                                                                                                                                                                                                                                    • ½ cup unsweetened almond milk or low-fat cow’s milk
                                                                                                                                                                                                                                                                                    • ¾ cup chocolate yogurt
                                                                                                                                                                                                                                                                                    • 2tbsp cocoa powder
                                                                                                                                                                                                                                                                                    • Dark chocolate for topping
                                                                                                                                                                                                                                                                                    • Ice cubes
                                                                                                                                                                                                                                                                                            1. Add milk and frozen chocolate yogurt to the blender and puree them to get a smooth consistency.
                                                                                                                                                                                                                                                                                            2. Add a few ice cubes and blend again for 20 seconds.
                                                                                                                                                                                                                                                                                            3. Pour it into a glass and serve immediately.

                                                                                                                                                                                                                                                                                          Preparation Time:5min
                                                                                                                                                                                                                                                                                          Servings: 1

                                                                                                                                                                                                                                                                                          21. Peanut Butter Chocolate Smoothie

                                                                                                                                                                                                                                                                                          Peanuts are rich in protein and low in cholesterol. The blend of this power nut with banana, yogurt, and chocolate syrup makes it the most loved amongst kids.

                                                                                                                                                                                                                                                                                          You will need:

                                                                                                                                                                                                                                                                                                  • ½ cup low-fat milk
                                                                                                                                                                                                                                                                                                  • 2tbsp chocolate syrup
                                                                                                                                                                                                                                                                                                  • 2tbsp peanut butter (creamy)
                                                                                                                                                                                                                                                                                                  • 1 sliced banana, frozen or fresh
                                                                                                                                                                                                                                                                                                  • 1 cup (8 ounces) low-fat vanilla yogurt
                                                                                                                                                                                                                                                                                                          1. Put all the ingredients into a blender and blend them until you get a smooth mixture.
                                                                                                                                                                                                                                                                                                          2. Serve fresh.

                                                                                                                                                                                                                                                                                                        Preparation Time:5min

                                                                                                                                                                                                                                                                                                        Hidden Veggie Smoothies Your Kids Will Actually Eat

                                                                                                                                                                                                                                                                                                        Do you have problems getting your kids to eat their veggies? I do, unfortunately. There are some my daughter will eat including broccoli and carrots and corn, but my son will not eat a single veggie unless it comes in the form of a pouch.

                                                                                                                                                                                                                                                                                                        To get them both to eat a few more veggies in their diets, including some neither one of them will touch, I created three hidden veggie smoothies smoothies that are perfect for breakfast or for an afternoon pick me up. If your kids are on a diet of nuggets, granola bars and air too, try these recipes at home. They all make about two to three servings.

                                                                                                                                                                                                                                                                                                        Hidden Veggie Smoothies – Strawberry Banana Surprise

                                                                                                                                                                                                                                                                                                        This is one not only my kids will eat but I will eat it too. In fact, I started drinking this while I photographed these, which is why in the photo with all three of them I hid it in back. It’s half gone.

                                                                                                                                                                                                                                                                                                        Orange bell pepper generally has a mild taste when compared to other peppers and it is available year round in the grocery store. According to, one orange pepper contains 190 percent of the daily recommended vitamin C intake for an adult and vitamin C makes it easier for you to absorb iron. Recently, we found out that my son is severely iron deficient (because he refuses to eat any chicken even in nugget form) so we have to give him supplements.

                                                                                                                                                                                                                                                                                                        Orange peppers also include antioxidants, vitamin B-6 and two grams of fiber in each pepper.

                                                                                                                                                                                                                                                                                                        Now, this won’t taste exactly like a strawberry banana smoothie so don’t tell your kids that’s what it is. They’ll see right through you. The texture of this is different than a straight fruit smoothie and if you don’t get enough banana in you will be able to taste the pepper.


                                                                                                                                                                                                                                                                                                        • 2 cups of frozen strawberries and bananas
                                                                                                                                                                                                                                                                                                        • 3 cups of vanilla almond milk
                                                                                                                                                                                                                                                                                                        • ½ cup of ice
                                                                                                                                                                                                                                                                                                        • ½ cup of strawberry Greek yogurt
                                                                                                                                                                                                                                                                                                        • ½ an orange bell pepper

                                                                                                                                                                                                                                                                                                        There are no steps to follow here since you basically chop all the ingredients and dump them in. However, I would use the liquidly setting on your blender to make sure you get the pepper pieces as small as possible.

                                                                                                                                                                                                                                                                                                        You can use fresh fruit that you have frozen, but I always use pre-chopped, frozen fruit when I make smoothies. For some reason, the fact that it’s frozen taste better to me and the fact that I don’t have to chop it is a time saver.

                                                                                                                                                                                                                                                                                                        Hidden Veggie Smoothies – Tropical Hurricane Smoothie

                                                                                                                                                                                                                                                                                                        This smoothie combines pineapple, mango, banana and carrots. Carrots are one of the veggies that my kids will eat, at least they will eat them raw. It never hurts to get more of them into their diets though.

                                                                                                                                                                                                                                                                                                        Carrots are a good source of fiber and antioxidants. They include vitamins A, C K and B8 and are a good source of beta-carotene, iron (Fabulous!), copper and manganese, according to Eating carrots on a regular basis is said to reduce cholesterol, help your immune system and digestive health.


                                                                                                                                                                                                                                                                                                        • 2 cups of frozen pineapple, mangos and bananas
                                                                                                                                                                                                                                                                                                        • 3 cups of unsweetened, vanilla almond milk
                                                                                                                                                                                                                                                                                                        • ½ cup of ice
                                                                                                                                                                                                                                                                                                        • ½ cup of mango or pineapple Greek yogurt
                                                                                                                                                                                                                                                                                                        • 1 whole carrot, shredded

                                                                                                                                                                                                                                                                                                        Again, make sure you use the liquidly setting on your blender. You want to make sure that the carrot is a chopped up as possible or it can add a texture to the smoothie. While it’s not specifically a bad texture, it is different and I know some kids have issues with textures.

                                                                                                                                                                                                                                                                                                        Hidden Veggie Smoothies – Berry Berry Good Smoothie

                                                                                                                                                                                                                                                                                                        I saved the best for last! This one is actually my favorite and uses kale. Kale is a leafy green that I love, but my kids won’t touch it with a 10-foot pole. You can’t taste it at all!

                                                                                                                                                                                                                                                                                                        Kale is again high in iron and low in calories. It also has antioxidants, vitamins A, C and K, and plenty of other good nutrients according to WebMD that give it the dark, green color.


                                                                                                                                                                                                                                                                                                        • 2 cups of frozen berries – raspberries, blueberries and black berries
                                                                                                                                                                                                                                                                                                        • 3 cups of unsweetened, vanilla almond milk
                                                                                                                                                                                                                                                                                                        • ½ cup of ice
                                                                                                                                                                                                                                                                                                        • 1 cup of kale
                                                                                                                                                                                                                                                                                                        • ½ cup of blueberry Greek yogurt

                                                                                                                                                                                                                                                                                                        I hope these help you squeeze a few more nutrients into your littles, and maybe you too!

                                                                                                                                                                                                                                                                                                        How to Make a Fruit Smoothie

                                                                                                                                                                                                                                                                                                        This article was co-authored by Marjan Mahallati, RHN, AADP. Marjan Mahallati is a Registered Holistic Nutritionist, board certified through the AADP (American Association of Drugless Practitioners) and a graduate of the Canadian School of Natural Nutrition. She is the owner of Let's Nutrition Weight Loss & Nutrition Center in Irvine, California, where she teaches clients how to lose weight and achieve optimal nutrition and health. Marjan has over 15 years of experience in the weight loss industry and has empowered thousands of people to gain their health back and live their healthiest lives.

                                                                                                                                                                                                                                                                                                        There are 13 references cited in this article, which can be found at the bottom of the page.

                                                                                                                                                                                                                                                                                                        wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 89% of readers who voted found the article helpful, earning it our reader-approved status.

                                                                                                                                                                                                                                                                                                        This article has been viewed 191,591 times.

                                                                                                                                                                                                                                                                                                        Smoothies are delicious and nutritious drinks typically made from fresh or frozen fruits or vegetables plus ice, water, and dairy or non-dairy milk. They are so-named because all the ingredients are pureed in a blender until they create a cold, refreshing, and smooth drink. You can either follow a recipe or you can play around with combinations of your favorite fruits and vegetables.

                                                                                                                                                                                                                                                                                                        Fettuccineਊlfredo may be a dinner time favorite, but imagine if you could just pop the pasta in the microwave and it came out ready to eatਊnd packed with vegetables. Bird&aposs Eye has a variety of prepared pasta packets made with spinach-lentil pasta and zucchini-lentil pasta. We love that the first ingredients in the includes green lentil flour and real vegetables.

                                                                                                                                                                                                                                                                                                        We love pasta night, but consider adding a boost of nutrition to your regular marinara. This classic tomato sauce blends tomatoes with zucchini, onion, spinach, green bell pepper, carrots, and fennel for a winning dinner your family will love.  

                                                                                                                                                                                                                                                                                                        Tips To Select Healthy Juices For Children

                                                                                                                                                                                                                                                                                                        Selecting healthier options of juices is necessary to enjoy their benefits. Consider these points while buying fruit or vegetable juice for children.

                                                                                                                                                                                                                                                                                                        1. According to the US Food and Drug Administration (US FDA), a product is labeled “fruit juice” and “vegetable juice” when the contents are 100% sourced from fruits and vegetables, respectively (8). These juices do not contain any additives, including preservatives.
                                                                                                                                                                                                                                                                                                        2. 100% fruit or vegetable juice with additives is mentioned on the label. For instance, 100% fruit juice with sugar is mentioned as “100% fruit juice with added sugar/sweetener.” Similarly, 100% fruit juices with preservatives state, “100% fruit juice with preservatives.”
                                                                                                                                                                                                                                                                                                        3. Some manufacturers make 100% fruit juice by adding water to fruit juice concentrates (9). These juices are called “reconstituted 100% fruit juices.”
                                                                                                                                                                                                                                                                                                        4. Check the list of ingredients along with the nutritional information to know about the ingredients, along with the number of nutrients per serving.
                                                                                                                                                                                                                                                                                                        5. Give preference to “100% fruit and vegetable juice,” which does not contain added sugar. Added sugars, such as fructose and corn syrup, can increase the risk of tooth decay, weight gain, and high blood pressure(10). Long-term consumption of sweetened juice could increase the risk of childhood obesity.
                                                                                                                                                                                                                                                                                                        6. Opt for juices with low sodium content since high sodium intake is associated with higher blood pressure.
                                                                                                                                                                                                                                                                                                        7. Vegetable juices contain less natural sugar than fruit juice. Thus, prefer mixed fruit and vegetable juice for optimum nutrition.

                                                                                                                                                                                                                                                                                                        Try to make juices at home instead of buying the packaged versions. They are fresh, and you have control over what goes into them.

                                                                                                                                                                                                                                                                                                        Green Smoothies for Kids

                                                                                                                                                                                                                                                                                                        Do your kids hate the taste of vegetables? Try blending them up with some sweet fruits for a smoothie that tastes like a smoothie or shake!

                                                                                                                                                                                                                                                                                                        In the recipes detailed below we mask the flavor of the veggies, and most of the recipes even hide the color. Try these as an after school snack or treat on a hot day, half the “sell” is making them seem like a treat, not a “meal replacement.”

                                                                                                                                                                                                                                                                                                        Strawberry Banana Green Smoothie

                                                                                                                                                                                                                                                                                                        Kids love the combo of strawberries and bananas, and when you add spinach to the mix you get a delicious green smoothie with kid friendly nutritional perks like healthy bone growth!

                                                                                                                                                                                                                                                                                                        Spinach has little to no flavor, so besides the change in color, the kiddos will never know it’s in there… Serve in a non-clear cup with a lid if you need to trick them on the color, I use travel coffee mugs and my daughter feels like a “grown up.”

                                                                                                                                                                                                                                                                                                        Calories: 257 Fat: 5.5 Fiber: 5 Protein: 11 Carbohydrates: 46

                                                                                                                                                                                                                                                                                                        Strawberry Banana Green Smoothie Ingredients:

                                                                                                                                                                                                                                                                                                        • 1 cup spinach
                                                                                                                                                                                                                                                                                                        • ½ cup frozen strawberries
                                                                                                                                                                                                                                                                                                        • 1 banana (slice and freeze overnight if you have time)
                                                                                                                                                                                                                                                                                                        • 1 cup milk

                                                                                                                                                                                                                                                                                                        Hidden Broccoli Berry Smoothie

                                                                                                                                                                                                                                                                                                        Sometimes you need to trick those kiddos even more, and a green hued drink just won’t cut it. So trick your kids into eating their broccoli with the help of some dark colored fruits. This smoothie is packed full of Vitamin C, making is a great immunity booster!

                                                                                                                                                                                                                                                                                                        Calories: 350 Fat: 1.5 Fiber: 8 Protein: 4.5 Carbohydrates: 86.5

                                                                                                                                                                                                                                                                                                        Hidden Broccoli Berry Smoothie Ingredients:

                                                                                                                                                                                                                                                                                                        • ½ cup chopped broccoli
                                                                                                                                                                                                                                                                                                        • ½ cup spinach
                                                                                                                                                                                                                                                                                                        • 1 banana (slice and freeze overnight if you have time)
                                                                                                                                                                                                                                                                                                        • ½ cup frozen blueberries
                                                                                                                                                                                                                                                                                                        • ½ cup frozen dark cherries
                                                                                                                                                                                                                                                                                                        • 1 cup pomegranate juice

                                                                                                                                                                                                                                                                                                        Pineapple Carrot Smoothie

                                                                                                                                                                                                                                                                                                        Not all green smoothies are “green” this one is orange, and kids love the taste as much as the color. If you’re not using a high powered blender shred the carrots with a cheese grater first to break them up.

                                                                                                                                                                                                                                                                                                        Calories: 365 Fat: 1 Fiber: 9 Protein: 17 Carbohydrates: 77

                                                                                                                                                                                                                                                                                                        Pineapple Carrot Smoothie Ingredients:

                                                                                                                                                                                                                                                                                                        • 2 carrots, chopped
                                                                                                                                                                                                                                                                                                        • 1 cup frozen pineapple chunks
                                                                                                                                                                                                                                                                                                        • 1 orange, peeled and segmented
                                                                                                                                                                                                                                                                                                        • ½ cup Greek yogurt (or vanilla yogurt)
                                                                                                                                                                                                                                                                                                        • 1 cup orange juice (preferably fresh squeezed or no sugar added)

                                                                                                                                                                                                                                                                                                        Crazy for Kale Smoothie

                                                                                                                                                                                                                                                                                                        This kale smoothie is one of my reader favorites, it’s also one of my daughter’s favorite. You can find it in my 10 Green Smoothie Recipes for Quick Weight Loss article, though you don’t need to be on the weight loss path to enjoy all the nutritious value in this popular drink.

                                                                                                                                                                                                                                                                                                        Calories: 275 Fat: 6 Fiber: 5 Protein: 11.5 Carbohydrates: 50

                                                                                                                                                                                                                                                                                                        Crazy for Kale Smoothie Ingredients:

                                                                                                                                                                                                                                                                                                        • ½ cup cherries
                                                                                                                                                                                                                                                                                                        • ½ cup blueberries
                                                                                                                                                                                                                                                                                                        • 1 cup fresh kale
                                                                                                                                                                                                                                                                                                        • 2 teaspoons honey
                                                                                                                                                                                                                                                                                                        • 1 cup milk

                                                                                                                                                                                                                                                                                                        Purple (not green!) Smoothie

                                                                                                                                                                                                                                                                                                        Ok, so it IS a green smoothie, but you would never know it by looking at it. This purple smoothie will quickly become a family favorite. Spinach is one of the best green smoothie ingredients to start with, it has virtually no flavor so no one will know this smoothie is packed full of greens!

                                                                                                                                                                                                                                                                                                        Calories: 84 Fat: 0.5 Fiber: 3 Protein: 8 Carbohydrates: 14

                                                                                                                                                                                                                                                                                                        Purple Smoothie Ingredients:

                                                                                                                                                                                                                                                                                                        • ½ cup strawberries
                                                                                                                                                                                                                                                                                                        • ¼ cup blueberries
                                                                                                                                                                                                                                                                                                        • 1 cup raw spinach
                                                                                                                                                                                                                                                                                                        • ¼ cup Greek yogurt (or vanilla yogurt)
                                                                                                                                                                                                                                                                                                        • 1 cup water

                                                                                                                                                                                                                                                                                                        How do popsicles freeze?

                                                                                                                                                                                                                                                                                                        A fundamental property of liquid solutions is that increasing their concentrations of dissolved solids will lower their freezing points. That means that adding ingredients like sugar, salt, minerals, fruit, proteins in a solution increases the time required to freeze the product and the need for lower temperatures to freeze thoroughly. When freezing a juice popsicle, the water will freeze first at 0°C. However, the fruit juice will never freeze completely, and it will remain icy and slushy unless the temperature is well below 0°C. This is desirable for popsicles so that they melt quicker in the mouth and are not as difficult to bite!

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