The best green smoothie – super healthy kids

After trying dozens of recipes, we’ve finally perfected this green smoothie recipe. This smoothie is deliciously creamy, nutritious and 100% kid-friendly. It’s one of the most popular ways to fill in those nutritional gaps!

Why we love this easy green smoothie recipe

Green smoothies can completely change the way we get fresh fruits and vegetables into our kids’ growing bodies. We spend a lot of time talking about healthy eating, but despite our best efforts, absorbing all of these nutrients can be difficult. Fruits and veggies are the least consumed food group (especially among kids), and green smoothies can help reluctant veg-eaters get the nutrients they really need to thrive. But we all know that “But it’s so good for you!” is not always a good selling point when it comes to children. Luckily, this tried-and-true recipe delivers on a big deal when it comes to flavor.

Are Green Smoothies Really Healthy?

The short answer is yes. The long answer is: absolutely, yes.

Fruits and leafy greens contain a wealth of vitamins, minerals, antioxidants and fiber that protect and promote good health for people of all ages.

So are there exceptions to the Green Smoothies Amazing Rule? As with anything, balance matters. So it’s not necessary to drink green smoothies every day, or absolutely best. These lively beverages tend to be low to no in fat or protein, so kids (and you!) should aim to round out their daily meals with other foods like whole grains, nuts, seeds, beans, meat and dairy. Make sure your base is whole fruits and veggies and go light on the juice.

Ingredients for our green smoothie:

• spinach– Spinach is considered a power food for good reason! It’s a good source of vitamins, including A, C, and K, as well as several B vitamins like folic acid and iron. It is also rich in calcium and antioxidants.
• milk– Milk is an excellent source of calcium, a good source of quality protein and vitamins such as D and B12.
• orange juice– Orange juice is a good source of vitamin C and other important vitamins and minerals.
• mango– Mangoes are a good source of vitamins C and A, as well as potassium and beta-carotene.
• banana– Bananas are a good source of fiber, potassium and magnesium.
• Chia seeds– Chia seeds are amazing! They are a good source of both soluble and insoluble fiber. They are rich in essential nutrients such as omega-3 fatty acids, protein, various minerals and are high in antioxidants.

How to make our green smoothie recipe:

1. Pack the spinach tightly into your measuring cup and add it to the blender first. This will ensure the spinach is well and pulverized. These spinach chunks may put off a hesitant eater!
2. Place your ingredients in a high power blender. Invest in a good blender – it really makes a difference!
3. Mix well until your mixture is smooth and creamy.

Tips & Replacement:

Just getting into green smoothies? Creativity and a spirit of adventure will take you far! All you really need to make a green smoothie is fresh and frozen fruit, a handful of raw leafy greens, and a splash of water, milk, or juice.

1. Use lots of green!

They offer tremendous nutritional value and you honestly can’t taste them. So be generous! Place the veggies on the bottom of the blender or mix the veggies with your liquids before adding the remaining ingredients to ensure it is mixed well without leaving a lot of green specks.

2. Follow the 2:1 ratio.

Smoothies are one of the most forgiving recipes out there — we love playing around with different ingredients to find a new favorite. For ultimate success, follow the 2:1 ratio. Two parts fruit and veg to one part liquid.

3. Skip the ice.

For a super creamy smoothie, use frozen fruit for your chill factor and skip the ice.

4. Make Freezer Smoothie Packs.

One of my favorite time-saving tips is to make smoothie packs at the weekend. Buy your ingredients in bulk and spend a few minutes portioning them into individual freezer bags. On busy mornings, all you have to do is pop a smoothie packet into your blender, add your liquid and blend!

5. Avoid added sugars.

We always use bananas in our smoothies because they add all the sweetness our smoothies need! The riper, the sweeter. I like to buy a big bunch of bananas and let them sit nice and ripe on the counter for a few days. Then I cut them up and freeze them for our smoothies.

6. Boost the protein.

Adding Greek yogurt, cottage cheese, tofu, nut butter, or protein powder to your smoothie is a great way to add extra protein to your diet.

7. Get creative!

The sky is the limit! Here are some of our favorite smoothie ingredients:

• spinach
• Kale
• avocado
• pears
• bananas
• strawberries
• peaches
• raspberries
• blackberries
• mango
• pineapple
• oranges
• blueberries
• Pitaya
• coconut
• Oats
• flax flour
• hemp
• almond butter

Let kids mix and match their own ingredients. Even toddlers can put fruits and vegetables in a blender. The more engaged they are, the more likely they are to enjoy the end product.

Our Favorite Smoothie Recipes: