10 Green Smoothie Tips for Kids

560_10-Tips-For-Kids

How do I get my kids to eat well?
How do I get my kids to eat their green veggies?
How do I make a smoothie that my child will like?

As a parent, I know how challenging it can be to get kids to eat their veggies – especially the green ones. The answer for me came in a tasty cup of a fruit smoothie packed with fresh leafy greens, a green smoothie. Most kids love a sweet cold treat, so making this dessert-like beverage for breakfast has been the best healthy habit my family and I have made this year.

Making green smoothies is so much fun! Plus you get all these great benefits: lots of green veggies, plenty of fruits, an abundant amount of nature’s vitamins, and you get what your body needs— like live enzymes and essential amino acids (protein).

10 Kid-friendly green smoothie tips

Here are 10 tips and tricks to transition your child to drink green smoothies every day that I have used with my own child.

1. Make a Transition Smoothie: Being bold and extra green on your first smoothie attempt will not win new green smoothie lovers. Baby steps are the key to making a smooth transition to developing a taste for greens in your child’s smoothie. So make those first few smoothies creamy with a lot of fruit and just a hint of green veggies. Then with each smoothie you serve, add a little less fruit and a little more green leaves. Also a little less juice and milk and a lot more filtered water. Your goal is to pack in your child’s daily needs for green vegetables.

Great smoothie starter: Strawberries and Cream Smoothie
1 cup frozen strawberries
1 cup frozen mixed berries (the more berries you add, the more purple it looks)
1 banana
1 cup almond milk
1 cup fresh squeezed orange juice
1/4 cup fresh baby spinach

Hint: Make yourself a more green smoothie, and they may wonder why their smoothie is not the same color as yours. It worked for me, but may not work for all kids.

2. Be a Model Smoothie Drinker: I was guilty of not getting my daily green veggies, so it’s no surprise that greens were not in my child’s daily eating habits. Now that I am drinking my green smoothie for breakfast everyday, I am leading by example for my child. Green smoothie drinking is no longer an option, but a routine and healthy lifestyle choice in our household.

3. Start a Smoothie Race: Kids love a challenge, and a smoothie race is a great way for you and your child to gulp those nutrient packed smoothies down super fast. This is the best fast food you could ever have. My daughter, husband or I say,”Smoothie Race!” and we all know the race is on. After a few sips, we put our cups together to see who is in the lead. This is actually a great motivator for adults to finish their smoothies quickly before they go off to work.

4. Name Your Smoothies: Got a favorite green or purple character? Why not name it after them? Our green smoothie is called The Green Hulk (My husband can’t help but impart his love of comics with our daughter).

5. Add a Straw: Silly Straws are a hit in our house. Just make sure to rinse them right after, so the smoothie doesn’t dry out in the straw.

6. Add Something Special on Top: Missed blending a smoothie for breakfast? Make a special after-school snack treat with a little Soy Whip Cream or garnish it with a flower, sliced strawberries or a paper parasol. But make sure they know this is a very special treat.

7. Focus on the Easy Greens: Fresh baby spinach and kale seem to be the mildest of the greens, and they are easy to find at your local grocery store.

8. Prep Together: Let your child participate in the whole smoothie preparation from the grocery store to blending. Have your child help pick out which fruits and veggies to buy, wash the fruits and veggies in a colander, and measure and pour the water into the blender.

9. Serve It with Style: Present the smoothie in a pretty dessert glass and serve it with a spoon.

10. Encourage Healthy Choices: Add the term “growing food” to their vocabulary. Set a routine and boundaries for healthy eating. When your child is looking to indulge in a not-so-healthy snack, ask them, “Did you finish your smoothie today (answer: no). That’s so sad; I give treats, to kids who finish their growing food and drinks. Are you ready to finish your smoothie? (answer: yes). Great, that’s a healthy choice you made!”

When you blend leafy green vegetables, they are a lot easier to digest. The fibers are liquified making the nutrients absorb super easy. Studies have shown that children and adults alike generally accept a new food by the eleventh try. So join our free 30-Day Green Smoothie challenge and make a healthy habit last a lifetime!

And once your child is ready for a little more green, go ahead and try this recipe: Banana Berry Spinach Smoothie.

Adorable photo at the top taken by Sayoko Lynn Photography

15 Responses to “10 Green Smoothie Tips for Kids”

  1. Naomi 9.1.2014 at 6:14 pm #

    My 7yo son is very fussy but after seeing me have a smoothie every morning he decided he wanted one. It started with just banana milk and honey but over time I have experimented with sneaking other things in.

    He now has a decent chunk of zucchini (I cut the skin off – I know this loses nutritional value but it doesn’t turn the smoothie green) and a good spoonful of avocado. I also add a tsp of flax oil.

    Initially I added this all in secret but when he eventually caught me I told him it is how I have been making it for ages ! So now he actually asks for it with zucchini etc.

    My next step is to keep the skin off and maybe add some spinach.

    It’s small slow steps and lots of trial and error !

    • SGS Rawkstar Jessie 9.1.2014 at 6:30 pm #

      Awesome job Naomi. Some might call it sneaky, I call it smart! YOU RAWK!

      Which leafy green do you use, spinach? Thanks for sharing. :)

  2. Kathleen 7.30.2014 at 6:14 am #

    My 2 year old son loves green smoothies. It’s a great way to get him to eat more veggies. However, the smoothies tend to make him have extremely messy/runny diapers. We are getting ready to start potty training him, so this is not a good combo. Any suggestions for what might help this problem? I only give him about 4-6 ounces for his smoothie. Think this is just too much for his age?

    • SGS Rawkstar Jessie 7.30.2014 at 6:55 am #

      Hey Kathleen!

      Thanks for the questions. Is your son having diapers that are runny or diarrhea? If they are constantly diarrhea, I would suggest contacting you healthcare provider, they would know your son best, since we are not doctors or nutritionist. Bananas should help with runny diapers since they are low fiber. Hope that helps.

      • Kathleen 7.30.2014 at 7:29 am #

        Runny diapers and it started after having daily green smoothies. I’ll try adding more bananas and see if that helps. Thanks for the suggestion!

  3. GrumpySleepy 6.9.2014 at 9:26 am #

    I need green smoothie ideas to help me transfer some green spinach leaves from the fridge into my 6 year old son… I tried 100g cantalope – 1 orange – 50g spinach – 1/2 slice of pineapple – 1/2 cup yougurt- ice smoothie, which did not work for this purpose. I enjoyed it, but he “hated” it. I am guessing, it was not sweet enough for him…

  4. Bonnie 12.21.2013 at 5:53 pm #

    we have 16 months twin girls and I started them on green smoothies as soon as they could eat solids. They love their morning smoothies.

    • Jadah S 12.26.2013 at 11:03 am #

      Love to hear that! Green smoothie lovin’ kids are the best!

  5. Jennifer 3.2.2013 at 7:36 am #

    These are some great suggestions! I have been drinking green smoothies for about 3 weeks and I am in love!! Not only could i stop drinking my daily 3-5 cups of coffee without any withdrawal migraines (as I had before when I tried to stop) but I find myself craving these smoothies! I made the mIstake of letting my kids (I have 5) watch me make their smoothie and my 6 year old will NOT drink it…not only that she has let me know I have been put on watch because she doesn’t trust that I won’t sneak in some veggies! I def started to quickly,but I am gonna use some of your tips and see if I can convert her!

    • Jen H 3.4.2013 at 9:42 pm #

      That is so funny. :) I hope these tips help— my kids are green smoothie lovers and help me pack in the leafy greens. It’s amazing how a love of leafy greens can be contagious. Please let us know how it goes!

  6. angelic 1.8.2013 at 1:22 pm #

    at what age can I introduce a green smoothie?

    • Alissabeth 1.9.2013 at 5:37 pm #

      Angelic, not sure how old yours is, but I’d say when they are able to eat solids and have had their share of vegetables! We are 15 mo and I probably started with smoothies around 10-12 months.

      • angelic 1.9.2013 at 5:54 pm #

        oh ok….Shes 18 months and doesnt really do a lot of veggies and fruits so im trying to ger her into them more thought this would be a way

  7. Corrina 1.5.2013 at 12:17 pm #

    Thanks! My kids love there green smoothies now! I gave them smoothies to start for dessert so they love it when they get to have ‘dessert’ for breakfast. To start I came up with my own smoothie, a sweeter one, they loved it .
    1 banana
    3 tbsp of Greek yogurt
    1/2 tsp of honey to sweeten it
    1/2 cup of organic lemonade
    1/2 cup of baby spinach
    Smoothies for breakfast everyday!
    (Now we just add fruit and lots of veggies)

    • Jadah S 1.6.2013 at 10:27 pm #

      Corrina, I love how you introduced green smoothies to them as a dessert first. Brilliant idea! My daughter (she’s the one in the photo above with the popsicle), loves to eat green smoothie popsicles for breakfast. :-)

Leave a Reply