Many parents cannot make their kids eat healthy vegetables, kids just refuse to eat them. But there is one trick you can use to provide your children with necessary vitamins, minerals, and nutrients – you can hide them in smoothies!
Useful Advice on Making Fruit and Veggie Smoothies for Toddlers
These are some of the useful tips to make a delicious smoothie with hidden vegetables for a toddler:
- Make sure that you’ve blended everything thoroughly to get a smooth consistency. You can use any kind of milk or juice, or even water, to make a smoothie less thick. Try to find the balance, some children probably won’t like to drink too thin or too thick smoothie.
- If you use juicy fruits, you can add some yogurt to your beverage to thicken it.
- Serve a smoothie in a nice cup with that your kid really likes. Depending on what your child prefers, put a straw or a spoon in the cup.
- You can serve your smoothie in a bowl adding some cereal or granola.
- Or you can freeze your smoothies into popsicles. Your kid will surely like it!
Here is the simplest recipe for a quick fruit and veggie smoothie for toddlers: take a banana and some other fruit, take a veggie, blend them together with water or any milk and voila… your healthy nutritious smoothie for toddlers is ready! Serve it in a cup and add some other ingredients to add more protein, fiber, or healthy fats, if needed.
Pay attention to the following aspects:
- Taste. Make sure that your smoothie tastes delicious, otherwise your kid just won’t drink it. You can start with smoothies made mostly of fruits and gradually add more vegetables and fewer fruits, thus your kid won’t notice a change and start loving veggie smoothies.
- Appearance. Your smoothie should look appealing to your kids. Berries, oranges, mango, watermelon can give a nice color to your smoothie. But if your smoothie doesn’t look like a piece of art, you can serve it in a colored cup or glass. Add slices of fruits, a colored straw or something else. Be creative and your kid will certainly like your smoothie!
- Give a name to your smoothie. Make this healthy drink your kid’s friend! You can use the name of your child’s favorite book or cartoon character or whatever your child likes. Use your imagine and have fun in the process!
Make Your Smoothies Balanced and Healthy
The following things are important in making healthy smoothies for your kids:
- Size. Don’t make large portions of smoothie for children, it may result in excess calorie intake and gaining extra weight. For toddlers 3-4 oz is enough, for an older child 5-8 oz is sufficient.
- Amounts of fruits and vegetables. Use more veggies than fruits in your smoothies.
Keep in mind that:
- Kids that are 2-3 years old need 1 cup of fruit a day.
- Kids that are 4-8 years old need 1 or 1,5 cups of fruit a day.
- Kids that are 9-18 years old need 1,5-2 cups of fruit a day.
Try not to exceed these amounts while making a healthy drink.
- Protein. If your kid doesn’t consume enough protein throughout a day you can add some natural products that are rich in protein, such as Greek yogurt, organic milk, nuts, and nut butter, seeds, and legumes.
- Calories. Control the calorie content of your smoothies in accordance with your child’s needs. If your kid needs to gain weight, you can use high-calorie products to provide him/her with the necessary calories and nutrients. If your child doesn’t need to gain weight, you can use products that have lots of nutrients and little amounts of calories, such as celery, lettuce, cucumber, tomato, broccoli, etc.
Follow these simple steps and incorporate smoothies into your child’s everyday food ration. Use smoothies as a meal by having them, for example, for breakfast, or as a snack, or even as a healthy and nutritious dessert.
Simple Veggie And Fruit Smoothies Recipes
Here are great recipes to try with your toddlers.
Take a blender and try the following combinations:
- Yogurt + 1 banana + 1 cup strawberries
- Milk + 1 banana + 1 cup blueberries + 1 cup spinach + 1-2 tbs cocoa powder
- Milk + 1 banana + 1 cup strawberries + cauliflower
- Coconut milk + 1 avocado + 1 mango + 1 sweet potato
- Coconut milk + 1 banana + 1 orange + few leaves of kale + chia seeds
- Kefir + 1 banana + spinach + 1-2 tbs cocoa powder + nut butter
- Yogurt + 1 banana + 1 peach + 1-2 tbs honey + cauliflower
- Yogurt + 1 avocado + 1 cup strawberries + 2 beets + 1-2 tbs maple syrup
- Milk + 1 banana + 1 cup blueberries + 1 cup veggies (spinach / avocado / broccoli / cauliflower / zucchini / beet) + optional: chia seeds, honey, cocoa powder
- Cashew milk / coconut milk / yogurt + 1/4 avocado + 1/2 banana + 1 tbs cocoa powder
- 1/2 cup milk + 1/2 greek yogurt + 1/2 cup spinach + 1/2 banana + 1 tbs walnuts
Blend all the ingredients until smooth, serve in a nice cup, and drink at once or store in the fridge (up for 2 days).
Super Fiber Broccoli Smoothie Recipe for Kids
- Flax meal
Blend all components in a high powered blender and give it to your child to drink!
My name is Stanislav Matveev. Here, on this site I write articles about an eco-friendly and healthy lifestyle. I’ve been a raw vegan since July 2015.