How To Make A Smoothie

There is no one way for how to make a smoothie… there are many, many ingredients you could potentially put into your smoothies. Here is a summary of those that my children have enjoyed and that have boosted their nutritional intake on a regular basis.

Liquid

For the base of your smoothie you could use :

any kind of milk – dairy, soy, nut, rice, coconut
yogurt – plain unsweetened is the most healthy
fruit or vegetable juice – just beware of the sugar content and maybe water it down
water – I do tend to use just plain water most of the time

Fruits and vegetables

Start off with your kids favorite fruits and vegetables. Once they are used to the idea of smoothies you can experiment with different combinations. Try to use whole, organic fruit and vegetables for optimum health benefits.

Dried fruit

Dates, raisins or dried apricots can be added for natural sweetness and to enhance flavor. They also contribute valuable trace minerals and fiber.

Stevia

Stevia is a natural calorie-free sweetener made from the stevia plant. It is many times sweeter than sugar so a few drops in your smoothie is all you need. It can be bought at health food stores or online.

Raw honey

Another natural sweetener that is reputed to have excellent health benefits.

Ice

If your fruit ingredients are not frozen then adding ice to your smoothie will give it a better texture. Also, in my opinion, smoothies are nicer when cool. There is no reason you can’t have your smoothie at room temperature though if you prefer.

Flax seed

Flax seed (or linseed) is high in B vitamins, magnesium and manganese, fiber and phytochemicals but more importantly is a rich source of omega-3 fatty acids. Ground flax seeds are an excellent addition to smoothies for kids however because of the high fibre it would be prudent to start with just a little and build up to a teaspoon per smoothie.

Oats

Grind rolled oats until very fine or soak rolled oats for a few hours in water before inclusion into your smoothies. Oats will make your smoothie more filling and contribute essential minerals and fibre. This works really well in a breakfast smoothie.

Peanut butter

Peanut butter is rich in mono-unsaturated fats, protein and valuable vitamins and minerals such as vitamin E, niacin, folic acid and magnesium. It is a great addition to smoothies for kids as it imparts a creamy, nutty flavor that kids love.

Nuts

Any kind of nuts such as walnuts, almonds, cashews, pecans etc can be finely ground for inclusion into smoothies. They create a creamy, thicker smoothie. Use about 1/4 cup of nuts per smoothie. For example check out our Nuts About Strawberries recipe.

Smoothies For Kids