Smoothies are one of those simple snacks that our family enjoys throughout the year, but of course they are especially satisfying during hot weather. When serving up a smoothie either for snack or as part of a meal, I am always looking for well-rounded, flavorful, and healthy concoctions that usually include a big helping of veggies.
Smoothies are versatile and easy to make with kids. What’s more, children who may be adverse to eating too many veggies by themselves may find that they enjoy having them this way. They are less intimidating and fun to make!
So many veggies work in smoothies. A few are kale, spinach, pumpkin, butternut squash, zucchini, cauliflower, carrots, and beets. Read on for five of our family’s go-to smoothie recipes, all with a helping of veggies for an extra nutritional punch.
Power Up Green Smoothie by The Natural Nurturer
This creamy, dreamy smoothie is chockfull of goodness and has the consistency of a milkshake. It’s even substantial enough to be a meal replacement.
“Hidden” Veggie: Kale
Kale is of course a nutritional powerhouse, but it also gives this smoothie a fun, bright green color that most kids love.
Velvety Butternut Cinnamon Date Smoothie by Oh She Glows
Tasting like something you’d find at an expensive smoothie bar, this concoction is one you’ll crave time and time again.
“Hidden” Veggie: Butternut Squash
Butternut squash is naturally sweet, but the flavor combo of it paired with dates and spices just makes this blend extra special.
Blueberry Almond Butter Shake by Orie’s Farm Fresh
Full disclosure: this is my recipe that is shared on our farm’s website. My family has a strong love for blueberries though and this smoothie is probably our most favorite.
“Hidden” Veggie: Zucchini
Zucchini is a must for any smoothie aficionado! It can be chopped and frozen, then added a handful at a time to almost any smoothie. Its flavor is unnoticeable, but it adds substance and a really lovely creamy texture.
Healthy Chocolate Milkshake with Cauliflower by Happy Kids Kitchen
Now this is a dessert-worthy smoothie if I ever saw one, and my five-year-old heartily concurs.
“Hidden” Veggie: Cauliflower
Cauliflower, much like zucchini, is undetectable in smoothies but adds a nice thick, milkshake-like consistency. We keep frozen cauliflower rice on hand all the time for putting in smoothies.
Carrot Orange Ginger Smoothie by Weelicious
I seek out full-flavored smoothies that are noticeably different from the norm. The flavors going on here and perfect and different in the best possible way. A couple of notes though: 1) depending on your kids’ taste preferences, you may want to reduce the amount of fresh ginger, and 2) be sure to omit the bee pollen for children under 1 year old.
“Hidden” Veggie: Carrots
Carrots go so well with orange and mango and help make this smoothie a delicious peachy hue.
Smoothie Making Tips
Keep your freezer well stocked with a variety of fruits and veggies so you can whip up a delicious smoothie in a moment’s notice.
Have your kid(s) help make smoothies. Depending on the age of your child(ren), they can help layer ingredients into the blender jar and even turn the power on. This is a great teaching opportunity to talk about colors, flavors, and nutrition. Younger kids get a kick out of being asked what color they think the finished product will be and then seeing if they are right!
