How to Make a Green Smoothie your Kids will Love

How to Make Green Smoothies your Children will Love!

When creating a green smoothie that your children will love consider the color, texture, and flavors. You can begin introducing green smoothies to children between 8 and 10 months of age. By starting young, your child will have a natural acceptance of green foods and slightly bitter flavors. If you have an older child who you would like to introduce green smoothies to, follow the guidelines below. And remember, let your children watch you enjoy green smoothies first in order for them to naturally begin to accept them. If you force something upon them you will probably meet resistance. The best tip I can give you is to have your child participate in the green smoothie making process. Let them help pick the fruits and greens for the smoothie! This way they will be more apt to enjoy the finished product. 

Color

If you want a beautifully colored smoothie, keep in mind which colorful fruits and veggies you are combining. My kids don't mind a brown smoothie but some children won't drink an unappealing smoothie (even if it tastes great). We first taste with our eyes, so it's important to be mindful in combining ingredients when introducing green smoothies to children. I like to make dark purple smoothies with berries, cherries, oranges, and greens like napa cabbage and a little kale. We love making vibrant bright green smoothies using pineapple, banana, avocado, and greens like kale and collards.

Texture

Use a high-powered blender, such as a Vitamix, for making creamy smoothies. Also consider using at least one creamy ingredient like avocado, frozen banana, coconut oil or coconut butter, chia seeds, or a nut butter. Adding fat to your smoothies not only creates a nice texture, but also is needed so you can properly absorb the carotenoids from the greens! 

Flavor

For children who are new to green smoothies, always start with more fruit and less greens, then gradually increase the amount of greens in your smoothie. This way they can gradually get used to the bitter flavors from the greens. We use more greens and less fruit, which makes the smoothie much more nutritionally dense (and contains less sugar this way).

I also like to add the juice from 1 to 2 lemons or limes in addition to other liquids. Not only do the lemons and limes provide a hearty dose of vitamin C and bioflavonoids, but they help balance the flavor of the bitter greens. If I'm not adding oranges or pineapple, I almost always add fresh lemon or lime juice. 

Directions:

First add 2 to 3 cups of chopped fruit and 2 to 3 cups of liquid. Then blend until smooth. If you are adding a lot of avocado or chia seeds, you may need up to 4 cups of liquid. Then add your greens, herbs, and superfoods. Blend again until super smooth. Taste and add more tangy fruit like citrus if the smoothie tastes bitter, or add more greens if it is too mild; and blend again. 

Store any leftover smoothie in a covered glass jar in your refrigerator for up to 2 days, or freeze in popsicle molds for a fun frozen treat!

Yield: about 6 to 8 cups

If you need more detailed guidance in making green smoothies, then turn to our Whole Life Nutrition Cookbook and Elimination Diet book, which contain some of our favorite green smoothie recipes! Enjoy!