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When I started making healthy upgrades for myself and my family two years ago, one of the easiest transitions for my kids was switching from store-bought juice to homemade smoothies; we have never really been huge juice drinkers anyway. But I am a big-time smoothie fan, so I always have fresh produce to choose from and a high-powered Vitamix to make sure everything gets nice and chopped up.
Here are some of my kids’ favorite smoothie recipes. Don’t be afraid to experiment and come up with some new favorites for your family.
Ogre Juice: This smoothie was named by my 3-year-old son because of its beautiful green color. It’s his favorite smoothie to make and one of my personal favorites, too.
- 1 cup frozen pineapple
- 1 cup spinach
- 1 scoop vanilla protein powder
- 8 oz coconut water
The pineapple and the coconut water make this pretty sweet, but you could also add 2 tsp of honey or 1 packet of Stevia if your kids need help making the transition.
>> Read more: How to Make a Great Green Smoothie
Peanut Butter & Jelly: This smoothie is so versatile. You can customize with your favorite nut butter; I like almond butter, but my kids prefer peanut butter. You can also swap out the grapes for your favorite fruit for the “jelly.”
- ½ cup vanilla yogurt
- ½ cup milk of choice
- ½ frozen banana
- 1 cup frozen grapes
- 1 tablespoon nut butter of choice
Immune Boosting Berry Spinach Smoothie: I love this smoothie because the berries completely hide the spinach. While my 3-year-old can’t get enough of my ogre juice, my 8-year-old runs from anything that is green. The pomegranate and blueberries overpower the green spinach in this one, and he has no idea that he is getting an entire serving of spinach. My kids do find it a little tart, so I add a couple teaspoons of honey to sweeten it up. (via Yummy Mummy Kitchen)
- ½ cup pomegranate juice
- 1 cup fresh baby spinach
- 1 cup frozen blueberries
- 1 banana
- ¼ cup fresh blueberries (optional garnish)
Orange Creamsicle Smoothie: When I make this smoothie for myself, I skip the banana and use the protein powder to minimize the sugar. When I make this for my kids, I like to add the banana and use the yogurt, and I split this portion between the two of them.
- 1 frozen banana
- 1-2 tsp of vanilla
- ¾ cup of vanilla Greek yogurt OR 1 scoop of vanilla protein powder
- 8 oz coconut water
- 2 cuties peeled
- Orange zest (optional)
Also, here are five add-ins I use to boost the nutritional value of my smoothies. My kids rarely even notice!
- Chia seeds: Chia seeds are high in omega fatty acids, which are good for healthy brain function and fighting heart disease, and they are loaded with antioxidants, protein and fiber. They will thicken the smoothie, so you may need to add a little more liquid when you add them. I usually add in 1-3 tsps. They are virtually flavorless.
- Cacao: Raw powdered cacao or cacao nibs (not the commercial version of cocoa) is delicious with its chocolatey comfort flavor and it is loaded with antioxidants to boost your immune system. Cacao blends well with almond butter, banana and coffee – use this to make a healthy version of your morning mochaccino or an upgraded version of a chocolate milkshake for your kids.
- Coconut oil: This is a healthy fat that will keep you full longer and boost your metabolism.
- Spinach: This super nutritious green power house has such a subtle flavor that it can be added and hidden in most smoothie combinations. The green color does tend to dominate, so use deeply colored berries like blackberries and blueberries if your kids refuse to drink something that is green.
- Ground flax seed: Flax seeds are loaded with healthy fat and fiber. Flax is great for eliminating toxins, reducing cholesterol, boosting your immune system, brain function and joint function.