Kids are picky eaters and it can be a huge challenge to make sure they eat their fruits and veggies. Although I don’t have kids of my own, but I’m proud to say I made my godchild a green smoothie addict during his sleepovers… And his parents followed his example 😉
Here are my 10 tips and tricks to make the perfect kid-friendly green smoothie for breakfast or as a healthy snack.
10 Green Smoothie Tips For Kids
1. Be A Model
That’s how it all started… A few months ago I was making a green smoothie for breakfast as my godchild walked into the kitchen. Eventually, the whole process grabbed his attention, and I simply asked if he wanted to try one himself.
So I put mine on the side, and we mixed up one that was more kid-friendly than the one I was making with kale, watercress, avocado, mango, and pineapple. We made a new one with berries, cacao nibs, banana, baby spinach, and freshly squeezed orange juice… And believe it or not, he asked for a second glass!
2. Start With Smoothies That Don’t Look Green And Taste Sweet
Not to mention, the best way to introduce your kids to green smoothies is the make them in a way that they don’t look green at all. In fact, cacao powder, cacao nibs or blueberries are the best way to create a drink that more looks like chocolate milk than a veggie and fruit drink. Another way to mask the color is to serve them in non-transparent cups.
3. Do Not Use Too Many Greens On Your First Attempt
At the beginning, make sure to use more sweet fruits and fewer greens to get them started in the first few weeks. And once their taste buds are adapted, gradually increase the greens. This step-by-step approach is the key to make it a successful transition towards a healthier breakfast or snack.
4. Use Kid-Friendly Greens And Fruits
Initially, focus on mild tasting greens like spinach, bok choy or kale and use sweet fruits like banana, berries, grapes, pineapple, mango, bananas or other fruits your kids love.
5. Add Something Extra
When I make a green smoothie for my godchild, I always add cacao nibs or vanilla extract and a fancy straw to give them a more kid-friendly look and taste.
6. Make Green Smoothie Popsicles
Another great way to introduce green smoothies to your kids is to make green smoothie popsicles. (see recipe below)
7. Make Drinking A Smoothie Fun
Create cool names for your kid’s smoothie recipes such as Shrek’s favorite, Super Mario Booster, Cinderella’s Beauty Cocktail, etc. Use their own names or the names of their favorite characters or heroes. There are some people even turn the whole smoothie drinking habit into a game. Be creative!
Scroll down for more smoothie tips for kids and don’t forget to download my FREE green smoothie eBook Below!!!!
8. Serve In A Pretty Glass With Straw
Not to mention, serving the smoothie in a beautiful glass with a cool straw or cocktail umbrella makes it more appealing. Another thing you could try is to decorate the glass with a fresh strawberry or a piece of pineapple.
9. Involve Your Child In The Prepping
Engage them in the process. Let them pick their favorite ingredients, ask them to help wash the fruits and veggies, squeeze orange juice, and ask them to help pour the liquid base into the blender.
10. Educate Your Children
Children are eager to learn new things. Encourage a healthy lifestyle. Try to explain in simple terms why it is important to live a healthy lifestyle.
If These Tips And Tricks Don’t Work
If nothing else works, you can set up a rewarding system. My brother has a sticker reward system into place. Every time his daughters do something healthful, or right they get one sticker. When they reach ten, they get rewarded. Just make sure not to reward them with junk food but go to the playground or do something they truly love.
Or another way, mask the green color and simply don’t mention the green ingredients.
Gradually increase the greens in the recipes to the 2/3/2 ratio. Most of our smoothies consist out of 2 cups greens, 3 cups fruit, and 2 cups liquid base (serves 2). If you use this ratio, the smoothie will still taste sweet (depending on your fruits), but you’ll reap the benefits of the greens in it. Click here to download my FREE green smoothie eBook for more tips, trick, and recipes.
#1 Creamy Berry Smoothie
- 2 cups mixed frozen berries
- 2 ripe banana (chunked and frozen for extra creaminess)
- 1 cup almond milk
- ¼ cup baby spinach or bok choy
- Cacao nibs or vanilla extract to taste
- 1 cup fresh orange juice
#2 Tropical Mood Smoothie
- ½ cup fresh pineapple
- 1 cup fresh or frozen strawberries
- 2 bananas (chunked and frozen for extra creaminess)
- ½ cup spinach or kale
- A cup water
- A cup almond or coconut milk
- 1 teaspoon cacao powder, vanilla extract or raw honey (optimal)
#3 Vanilla Peach
- 1 cup spinach
- 1 orange, peeled
- A teaspoon vanilla extract
- 1 large peach or 2 small
- 2 bananas
- 1 ½ to 2 cups water
#4 Green Smoothie Popsicles Or Soft Serve Ice Cream
- 2 frozen bananas chunks
- ¾ cup frozen mango chunks
- ¼ cup frozen pineapple chunks
- 1 packed cup spinach
- ¼ cup almond or coconut milk
- Dark chocolate or cacao nibs (topping)
Blend all ingredients in a high-speed blender or food processor. Top with dark chocolate or fresh fruits to make soft serve ice cream. To make popsicles add more liquid base and freeze.
You can make ice cream or popsicles with every green smoothie recipe too. So to introduce them to your children pick fruits they enjoy eating.
You’ll see, if you keep these tips and tricks in mind, most kids or picky adults will love them from the first sip. And for the very picky eaters, just don’t mention the greens hiding in there. Tell them after they said they absolutely loved your drink.
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Thanks for reading. I hope this information was helpful. Until next time!
Crazy cat lady, life and food lover, certified biologist, and holistic health coach.