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Has your child tried this healthy lemonade (with a twist)?
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Check out 21 healthy summer drinks for kids:
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.
Ingredients:
1. 2 Cups chopped kale
2. One banana
3. One tsp flax seeds (chia seeds optional)
4. ½ Cup unsweetened soy milk
5. One tsp maple syrup
Method:
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: 5 mins
Servings: 1
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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.
Ingredients:
1. One cup chopped spinach leaves
2. One ripe banana
3. 1/2 Apple, peeled and chopped
4. One cup grapes, preferably seedless
5. One tub vanilla yogurt
Method:
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:10 mins
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.
Ingredients:
1. One honeydew melon
2. One cup green grapes, preferably seedless
3. One cucumber peeled and diced
4. 1/4 Cup mint leaves
Method:
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: 10 mins
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.
Ingredients:
1. 2 Cups chopped spinach leaves
2. One tbsp peanut butter
3. One kale leaf
4. One sliced banana, frozen or fresh
5. One cup almond milk
Method:
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: 10 mins
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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.
Ingredients:
1. One papaya, peeled and diced
2. One cup low-fat yogurt
3. 1/2 Cup pineapple chunks
4. One tsp coconut extract
5. One tsp flax seed (or chia seeds)
6. Crushed ice
Method:
1. Peel the papaya and dice it
2. Add the papaya pieces, pineapple chunks, yogurt, coconut extract, flaxseed, 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: 10 mins
Servings: 1
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.
Ingredients:
1. 1/3 Cup halved or pitted dates
2. 3/4 Cup milk
3. 1/2 Cup crushed ice
Method:
1. Blend the dates and milk for a minute
2. Add crushed ice and blend for another 30 seconds
3. Serve fresh
Preparation Time: 10 mins
Servings: 1
7. Very Berry Smoothie
Having antioxidants, this smoothie is a good breakfast option for your kid.
Ingredients:
1. One cup fresh or frozen berries – strawberries, raspberries, blueberries
2. One cup low-fat yogurt
3. 2 Small bananas
4. 1/2 Cup crushed ice
Method:
1. Blend the berries, yogurt, sliced bananas, and ice for a minute, or until you get the desired consistency
2. Serve fresh
Preparation Time: 5 mins
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.
Ingredients:
1. 2 Cups of grapes, preferably seedless
2. One banana, frozen or fresh
3. A handful of Italian parsley
4. One cup spinach leaves
5. 1/2 Cup of low-fat milk or water
Method:
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: 10 mins
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.
Ingredients:
1. 2 Bananas
2. One cup milk, preferably low-fat
3. 2 Tbsp brown sugar (better still, use100% organic jaggery powder)
4. Water for consistency
5. Ice cubes (optional)
6. Cinnamon powder (optional)
Method:
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: 5 min
Servings: 4
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10. Blueberry Smoothie
Here is a yummy blueberry smoothie recipe for your kid.
Ingredients:
1. One cup blueberries – fresh or frozen
2. One cup plain yogurt
3. ½ Cup or soy milk
4. 2 Tbsp white sugar (better still, use100% organic jaggery powder)
5. A pinch of nutmeg powder
6. ½ Tsp vanilla extract
Method:
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: 5 min
Servings: 2
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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.
Ingredients:
1. 8 Strawberries or frozen strawberries
2. 1/2 Cup milk
3. 1/2 Cup plain yogurt
4. 3 Tbsp sugar (better still, use100% organic jaggery powder)
5. 2 Tsp vanilla extract
6. Ice cubes
Method:
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: 6 min
Servings: 2
12. Kiwi Apple Smoothie
Apples contain dietary fiber, while kiwis have the goodness of vitamins E and C, potassium, and folate.
Ingredients:
1. One apple, chopped
2. One sliced banana (you could use banana powder, instead)
3. 2 Peeled kiwis
4. 1¼ Cup milk
5. 2 Tsp chia seeds
6. One Tsp maca powder
7. Ice cubes
Method:
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: 10 mins
Servings: 1
13. Peach Strawberry Smoothie
Peach, strawberry and coconut milk are the tropical flavors to refresh your child’s mind and body.
Ingredients:
1. 2 Cups frozen strawberries
2. 1½ Cup frozen peaches
3. ½ Frozen banana, peeled and sliced (you could use Slurrp farm Banana Powder, instead)
4. One cup coconut milk
5. 1 to 2 Tbsp maple syrup
6. ½ Cup water
Method:
1. Put all the ingredients in a blender and blend them until you get the desired consistency
2. Serve fresh
Preparation Time: 10 mins
Servings: 2
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.
Ingredients:
1. One cup pumpkin puree
2. One banana, sliced
3. One cup milk
4. 2 Tbsp brown sugar (you could use 100% organic jaggery powder, instead)
5. ¼ Tsp cinnamon powder
6. ¼ Tsp vanilla extract
Method:
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.
Ingredients:
1. One ripe avocado
2. One cup milk, preferably cold
3. ½ Cup yogurt
4. Vanilla extract for taste
5. 1 Tsp honey for taste
6. Ice cubes
Method:
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
Fruit And Vegetable Smoothie Recipes For Kids
16. Beetroot Blueberry Smoothie
Beetroot and blueberry is a rare yet delectable combination. Beetroot contains iron, magnesium, vitamin C, and dietary fiber. Blueberries have antioxidants and phytonutrients.
Ingredients:
1. 2 Beetroots, peeled and diced or grated
2. One apple, peeled and diced
3. 50 Grams blueberry
4. 1 Tbsp grated ginger
5. Water
Method:
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: 10 mins
Servings: 1
17. Orange Carrot Smoothie
This recipe combines some of the healthiest ingredients, namely coconut water, goji berries, carrots, and oranges.
Ingredients:
1. 2 Oranges, peeled and seeded
2. ½ Cup diced carrots
3. 3 Tbsp cashews (you could use 100% organic nut powder, instead)
4. 2 Tbsp goji berries
5. 1 Cup coconut water
6. Ice cubes
Method:
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: 10 mins
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.
Ingredients:
1. One banana
2. One cup almond milk
3. 2 Tbsp almond butter
4. 3 Tbsp chocolate-flavored protein powder (or Slurrp Farm organic nut powder)
5. Ice cubes
6. Water
Method:
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: 5 min
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.
Ingredients:
1. 2 Tbsp peanut butter
2. 2 Tbsp blackberry jelly
3. 2 Cups milk
4. One frozen banana
5. 2 Tbsp honey
6. 2 Tsp wheat germ
Method:
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: 2 min
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.
Ingredients:
1. ½ Cup unsweetened almond milk or low-fat cow’s milk
2. ¾ Cup chocolate yogurt
3. 2 Tbsp cocoa powder
4. Dark chocolate for topping
5. Ice cubes
Method:
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: 5 min
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.
Ingredients:
1. ½ Cup low-fat milk
2. 2 Tbsp chocolate syrup
3. 2 Tbsp peanut butter (creamy)
4. One sliced banana, frozen or fresh
5. One cup (8 ounces) low-fat vanilla yogurt
Method:
1. Put all the ingredients into a blender and blend them until you get a smooth mixture
2. Serve fresh.
Preparation Time: 5 min
Servings: 2
Tips To Make Healthy Smoothies Appealing For Kids
If you want to ensure that your children are hooked to healthy smoothies, here are a few tricks you can use.
- When you are introducing your kids to smoothies, make sure the ingredients are to their liking. If they love chocolate, make a chocolate-flavored smoothie with a dash of fruit.
- Make the idea of smoothies exciting – get your children involved in the process. Let them make smoothies with fruits of their choice, on the condition that they will drink it. Guide them to make sure that the smoothie they make is edible.
- If your child does not like eating vegetables, you can disguise the tastes of vegetables with fruits or dairy products like cream or yogurt. For example, if you want to add broccoli or spinach to the smoothie, you can add a strawberry, banana, or grapefruit to give it a sweet and tangy flavor.
- To make smoothies fun during summer, you can make popsicles from them.
Smoothies can be a great way of including more fruits and vegetables in your child’s diet. If your child is a fussy eater, then smoothies may help replenish the food your child left at the table during their last meal. Remember to keep smoothies healthy by avoiding artificial colors and sweeteners. Keeping it natural is the ideal choice for your child’s good health.
Originally published by MomJunction
