A Smoothie Helps Kids Get Fruits & Veggies in the Belly

SMOOTHIES

A Fast, Delicious Way to Help Kids Get Their Fruits & Veggies

For picky kids* who turn up their noses at eating vegetables, using a juicer or blender to whip up yummy smoothies can be the perfect solution to get them into the whole foods habit and to make life easier in the morning. A juice drink or smoothie packed with green and leafy vegetables, powerhouse fruits, protein, and healthy fats has everything growing bodies need to zoom through the morning without a sugar crash.

Rosalyn Duran, North State Parent’s Calendar Editor, says, “My entire family started juicing when our youngest son was diagnosed with cancer. At first, juicing was a huge adjustment for our children, but as we found more recipes and included them in the juicing process, they began to love drinking their fruits and veggies in one glass each morning! Besides the goodness in the taste, we know that by juicing, we are helping boost our ‘immune-system army,’ as we call it.”

Among the veggies and fruits that pack the most punch are carrots for Vitamin A, citrus for Vitamin C, and green and leafy vegetables for Vitamin B complex. Protein-rich nuts and seeds are packed with Vitamin E, omega-3, omega-6, and many vital minerals; and all of these ingredients have lots of antioxidants.

Juicer or Blender?

Your choice is a matter of personal preference and budget. In general, juicers are more expensive and require a bit more of a time commitment to clean and discard the pulp. A juicer separates the fiber from the rest of the fruit or vegetables, leaving only the juice. The remaining fiber pulp is discarded. This means you can pack more fruit or veggies in per cup.

A blender processes the whole fruit or vegetable for a thick smoothie which takes longer to digest. You still get all the nutrients, but they are released more slowly, meaning you feel satisfied longer. The fiber also acts like a broom to sweep up toxins in the digestive system and encourage regular elimination.

A few tips before you start:

• Don’t add sugar. Fruits and veggies have plenty of natural sugars. Any extra sugar hides the delicious flavors and may contribute to gum and tooth diseases and obesity.
• Make it and eat it fresh. Ingredients lose their potency when exposed to air over a period of time.
• Keep it clean. Thoroughly wash and peel fruits and vegetables and wash the juicer or blender before and after using it.
• Start slow. It’s a good idea to dilute the liquid for children until you are sure their digestion is on track.
• Have just one. One big glass of juiced fruits/veggies or one smoothie a day is great for breakfast or a quick lunch on the go. Balance this with solid food at other meals.

These recipes are a good place to start. Once your children find out how much fun it is to whip up their own creations by choosing ingredients at the store, then combining them in imaginative ways, they’ll be well on their way to eating for super health.

Super X Smoothie

Pre-soak and rinse the seeds for several hours to release more of their nutrients.
• 1 cup spinach
• 2 leaves collard greens
• 1 lime
• 1-inch piece fresh ginger root
• 1/2-inch piece fresh turmeric root
• 1 banana
• 2 tablespoons acai powder
• 2 each of raw hemp seeds and chia seeds
• 1 cup fresh or frozen raspberries
IF YOU HAVE A JUICER
Juice the first five ingredients, and then put them into the blender. Add the remaining ingredients and blend.
IF YOU DON’T HAVE A JUICER
Put all the ingredients in the blender except for the lime, ginger, and turmeric; blend. Peel the ginger, lime, and turmeric add and blend until smooth.

5-Ingredient Smoothie

For a tasty, nutrient-dense smoothie, use this formula: a superfood, a protein, greens, a healthy fat, and a liquid. Let your kids mix it up with their favorites for each ingredient. Here’s an example:
• 1/2 cup frozen blueberries
• 1 scoop whey or plant-based protein powder
• 1 cup baby spinach or kale
• 1/4 avocado
• 1/2 cup unsweetened almond milk
Combine all ingredients in a blender; blend until smooth.

Chocolate Almond Greenie

This tastes a bit like a chocolate shake and is filled with calcium and vitamin D, antioxidants, and omega-3 fats.
• 1 cup unsweetened vanilla almond milk
• 1 tablespoon almond butter
• 1 banana
• 1 tablespoon unsweetened cocoa powder
• 1 cup kale or spinach leaves
• 1 tablespoon chia seeds
• 1/2 cup ice
Combine all ingredients in a blender; blend until smooth.

* Pediatricians often recommend that children younger than one should not be given juice of any kind, as it is too difficult to digest. Between the ages of one and three, it’s ok to introduce a bit of highly diluted fresh juice. Children between the ages of 4 and 9 generally can handle undiluted fresh fruit and vegetable juice without the pulp. Once a child reaches nine or older, the fun of juicing and smoothies can really take off.