Kids often reject the idea of eating their vegetables and only eat a select few fruits. If you’ve been fretting over a way to introduce vegetables into their diet, try making smoothies! To encourage your kids to drink smoothies, make sure you use a high performance blender so that the texture of the smoothie is appealing, refrain from mixing too many colours of vegetables and fruit – stick to those of a similar colour theme so that you get a nice hue, and you may want to add a bit of natural sweeteners like honey, agave or stevia to get them used to the taste in the beginning. You can also give your smoothies fun names and put them in a cute cup so that they will get excited for smoothie time!
How many servings of fruit should children eat?
- Children 2-3 years old only need 1 cup of fruit per day.
- Children 4-8 years old only need 1-1 ½ cups of fruit per day.
- Children 9-18 only need 1 ½ – 2 cups per day.
You can add any type of veggies – fresh, frozen or cooked into each smoothie, and try to make sure that there is always a higher amount of vegetables than fruit in a smoothie. For ingredients, you can start off by using those fruit and vegetables that your child already likes, then slowly introduce various other types.
Try out these delicious recipes today!
Healthy Chocolate Milkshake
- ¼ an avocado
- ½ frozen banana
- 1 tbsp unsweetened cocoa powder
- 120ml cashew/almond milk
Put all ingredients into the blender and mix well. If you use a frozen banana, make sure you have a blender that’s able to crush ice!
- ¼ cup broccoli
- 1 carrot, chopped
- ¼ cup green beans
- ¼ cup frozen strawberries
- ¼ frozen banana
- ¼ cup vanilla greek yogurt
- 120ml organic milk
Steam broccoli, carrot, and green beans for about 5 minutes. Add the cooked vegetables and the remaining ingredients into your blender. Blend till smooth and enjoy! You can also top your smoothie with strawberries!
Kids Protein Smoothie
- ½ cup milk
- ½ cup vanilla greek yogurt
- ½ cup frozen spinach
- ½ frozen banana
- 1 tbsp ground walnuts
Simply toss everything into the blender, mix well and serve!
Remember to keep experimenting with new recipes – if you don’t succeed in getting them to drink their smoothies at first, you can always change it up and try again!