Colorful smoothies are a delicious way to get your kids to drink lots of fruits, veggies, nuts, seeds, or even grains. Kids are often reluctant to eat certain foods, but putting them in colorful smoothies is an excellent way to live a healthy lifestyle.
A smoothie is a finely blended liquid made of raw vegetables, fruits, and dairy products like milk or yogurt. Smoothies can also be 100% fruit or vegetable or a mix of both, free of dairy products. The creamy texture can make this pure nutrition in liquid form appealing to children.
Fresh or frozen fruit and vegetables should bulk up your smoothies and save on food waste. When the need comes for a quick cold icy treat, you can thaw them out a bit and serve.
Why are smoothies good for kids?
Adding smoothies into your child’s diet promotes good health and enjoyment. You can try different combinations of ingredients depending on your kids’ tastes and dietary requirements.
You can also make the idea of a smoothie exciting by getting your kids involved. Smoothies are also a great convenience for the busy mom running short on time.
The benefits of smoothies for kids go way beyond convenience:
- They ensure kids get enough nutrients from vitamins, minerals, protein, and fiber. For maximum benefits, they need to eat a wide variety of fruit and vegetables.
- Smoothies prevent dehydration. Smoothies along with breakfast helps replenish the loss of water in kids’ bodies, especially during summer.
- Blending leaves fiber intact. Unlike juicing, blending fruits and veg into a smoothie retains the whole food, leaving the fiber intact.
- Smoothies control food cravings. Drinking whole raw foods blended in to a nice smooth drink can help your kids overcome an addictive desire for junk food.
- Kids see lasting health benefits. These include increased energy, better bowel movements, improved mental clarity, and a stronger immune system.
- Smoothies are great for picky eaters who refuse to eat certain foods. They are a great way to reuse the food your child left at the table during their last meal.
- A fresh healthy smoothie drink is a good snack on the go. Smoothies provide a power-packed start for the day, even for the rushing kid in the morning.
- Making smoothies with kids engages their creativity in the flavors they like. It also helps kids customize their own blended mix. You can have your kids make their suggestions on condition that they will drink it.
The Genes2Teens smoothies for kids recipe contest
G2T decided to spread the smoothie love far and wide with our first-ever recipe contest.
Blended smoothies are great for parents and kids. A smoothie blender that works best can make the difference in getting tasty smoothies for a healthy, full, and happy family.
With that in mind, our grand prize for the contest was a professional-grade high-power blender that ensures you don’t have chunks floating around in your kid’s smoothies. Tiffany McCauley of the food blog The Gracious Pantry judged the finalists and chose the winner.
Our winning smoothie recipe for kids was Emily Falke’s Rainbow smoothie. We’ve got two great runner-up recipes as well.
General considerations when making smoothies for kids
Kids aren’t going to stick with a smoothie if it tastes lousy, despite how colorful it looks.
Consider including bananas which have a way of eradicating the taste of some bitter ingredients such as kale or spinach. You can also disguise the taste of some vegetables with dairy products like cream or yogurt.
Blended smoothies contain too much sugar if you add too many fruits to them. Choose the right ingredients to blend—preferably a combination of limited fruit, vegetables, and dairy. You should also avoid artificial sweeteners or sugary fruit juices as an ingredient.
Finally, relying on smoothies too often obscures the whole foods that are in them. Therefore, you still need to present your child with whole fruits and vegetables—especially younger ones who are still learning to eat and develop food preferences.