Be Well Family: Four Easy and Healthy Smoothie Recipes for Kids

Or: Tricking the little ones into starting the day off right


There was a time when my firstborn’s favorite food was curry chicken salad. But then, a familiar story: The older she got, the less she ate. Less quality, quantity and variety. My biggest concern is that she’s not getting enough protein. (She recently declared herself a vegetarian, at age five.) As the first day of school began to approach, I started to wonder how I could get healthier (aka protein-packed, belly-filling) breakfasts in her, so she can make it through the long school day.

My answer: smoothies.

I know, I know, I’m late to this game. (You’ve been making smoothies for your kids for years, I’m sure.) But I’m here now, and I’m psyched about this new morning routine. I started by getting a new blender. After polling some friends (and ruling out the crazy expensive Vitamix), I got this NutriBullet from Amazon. It’s 80 bucks, is a cinch to use and clean and isn’t too imposing on my kitchen counter. I’m pretty obsessed. (Thanks, friends!)

Then, I did a séance to bring back the chef that died in me after I had kids and got buzzing. Below are four recipes that my daughter, in her best Chopped Junior judge impersonation, has approved. They are somewhat healthy (veggies, fruit, yogurt and I sprinkle in a little protein powder that I call “unicorn dust”) and sweet enough for her to like.

Two notes: First, I refuse to follow recipes for smoothies; I don’t want to stop and measure or create more things to wash. But the basics are simple: more liquid to smooth it out, more frozen stuff to thicken it up. (It’s pretty hard to mess up a smoothie.) Second, these make about 6-8 ounces of smoothie, which works for my kid, and leaves a little extra for me. But feel free to double.

The Green One
(This one is inspired by the Honeylove at Sip-N-Glo, our all-time favorite smoothie spot.)
1 frozen banana
1 heaping tablespoon plain Greek yogurt (I use full fat)
1 handful spinach
1/4 cup almond milk*
Sprinkle of cinnamon
Squirt of honey

The Peanut Butter Milkshake
1 heaping tablespoon smooth peanut butter
1 heaping teaspoon plain Greek yogurt
1/2 frozen banana
1 squirt honey
Larger splash (about 1/4 cup) almond milk*. (This shake can get
thick, so keep adding almond milk until it’s the right consistency.)

The Creamsicle
1 frozen banana
1 heaping tablespoon Greek vanilla yogurt
Few tablespoons orange juice
1 squirt honey

The Purple One
1 frozen banana
1 handful frozen blueberries
1 teaspoon plain Greek yogurt
1 teaspoon vanilla Greek yogurt
1/4 almond milk*
1 squirt honey

*I use original/plain almond milk, which is slightly sweet


Be Well Family is a collaboration with Wee Wander, a site dedicated to helping Philadelphia parents navigate their city. See more in this series here, or keep up with all of  Wee Wander’s tips, guides and Philly related parenting help on Facebook or Instagram

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