Blended smoothies are very popular among toddlers and kids. They are also a great way of ensuring they get the right amount of vitamins each day. In the context of a balanced diet, they can be a powerful tool you can use with them. for this article, we present you with some ideas to make smoothies that children will love. We also explore why you shouldn’t rely on them as the only way of consuming fruit and vegetables.
The following information does not constitute medical advice. Always talk to your doctor or paediatrician to discuss how you can make sure your kids get the right nutrients and how to instil a healthy relationship to food.
Smoothies and kids
Smoothies often include many fruits and vegetables, so you have it easier including vitamins in their diet. They count towards the “5 pieces of fruit a day” goal set by the 5 a day nhs as a recommended standard, and will often be well tolerated by children who have a hard time eating whole fruit.
Despite this, there are some caveats to be aware of when it comes to smoothies, regardless of who sits at the table. They are certainly healthier than sugar-loaded energy drinks or shakes, and can be a convenient way of getting many different nutrients in one sitting, but also have some drawbacks. For instance, there’s probably no such thing as a completely sugar-free fruit smoothie.
Many smoothies contain sugars that are naturally present in fruit, and blending them can only increase your intake. This is because, when blended, more sugar is released from the cell walls of the fruit, becoming “free sugars”. This doesn’t happen with whole pieces of fruit, because your teeth don’t compare to the sharp blades of your blender. In the case of juicing, you also lose the fiber in fruit. They won’t count for your 5-a-day goal more than once.
In short, smoothies are not a shortcut to a healthy diet. In the case of children, there’s also another element: because they are in their formative years, sticking to smoothies exclusively as the only way to give them fruit means wasting the opportunity to teach them about the many benefits of eating whole fruit — and how delicious that can be.
Granted, they can be one more tool at your disposal for when you’re running out of time or don’t feel like bargaining. Ideally, though, children should enjoy from a very early age — as long as it’s safe of them — from these healthy treats, instead of seeing them as a punishment or look for shortcuts to avoid it. Teaching them how to integrate fruit as an ever-present element in their diets can pay off if it ends up creating a healthy habit.
5 smoothies your kids will love
Mango and coconut smoothie
Creamy coconut yogurt joins savory mango to create a delicious drink to be enjoyed wherever you want. The recipe mixes 6 ounces of sliced mango pulp with coconut yogurt (4 teaspoons), but you can use coconut milk (240ml) instead and add 2% greek yogurt as an extra fat. To sweeten it all, you could use honey, but it’s also a great opportunity to add a third fruit to the blender: a sliced banana. One final tip: this is great for hot summer days, so you also have the option to serve it with ice.
Prune and banana smoothie
This appetizing smoothie is really easy and quick to make, as it won’t take you more than a few minutes. It can be enjoyed as a dessert, an after school snack or on the go. Simply blend two ripe bananas along with a handful of prunes and some almond milk, and blend well. You can also add some seeds, like chia or flax seed powder. Check the consistency and adjust accordingly.
Zucchini and walnut smoothie
Zucchini is admittedly not a popular food among kids, but it doesn’t have to be. There are many ingredients to combine in order to make this vegetable more palatable to them, although it’s best if they get used to the flavor of healthy foods, after all.
To make this “lifesaving” smoothie, blend a whole zucchini combined with a cup of almond milk, some dates and walnuts and half a banana. You can also use vanilla or sprinkle some cinnamon.
Blueberry and strawberry smoothie
For a thick and creamy finish, use frozen fruit, it can improve the texture of your smoothie. In this case, frozen strawberries and blueberries make for a delicious shake. Choose berries to your liking and blend them with almond milk. If it’s too sour, add in a teaspoon of cocoa powder or nut butter.
Pineapple and spinach smoothie
The sweet, soft flavour of spinach works very well with the tingly taste of pineapple. These two ingredients are all it takes to make a delicious and healthy smoothie, just remember to pour some almond milk or oat milk and perhaps some sprinkle some coconut zest on top before serving.
