By Carly Leaker, Clinical Nutritionist BHSc
They’re not only refreshing and cooling but also a fantastic way to keep kids energised and well-nourished during long, hot days. Smoothies can be effortlessly customised to meet every child’s taste preference and nutritional needs, making them a favourite for parents and kids alike.
Plus, they’re perfect for sneaking in nutrient-rich ingredients—like leafy greens or hydrating veggies—that kids might typically avoid. Whether enjoyed as a quick breakfast, a post-playtime snack, or even a healthy dessert, smoothies can provide a balanced mix of carbohydrates, protein, healthy fats, and fibre, supporting everything from energy levels to immunity.
With a few simple tips and recipes, parents can whip up smoothies that will keep their kids cool, fuelled, and ready for all the fun summer has to offer!
Simple, nutrient-dense smoothie recipes
Keep kids refreshed and energised with these easy, nutrient-dense smoothie recipes! Packed with fresh fruits, hydrating ingredients, and wholesome add-ins, each smoothie is designed to provide essential vitamins, minerals, and fibre.
With minimal ingredients and maximum flavour, these blends are perfect for busy days and picky palates. From tropical mango mixes to berry-rich blends, these smoothies make it easy to offer kids a healthy, satisfying snack or meal option that’s both delicious and nourishing—perfect for staying cool and powered up all summer long.
Tropical Breeze Smoothie
Ingredients: Pineapple, mango, water, spinach, and chia seeds
Benefits: Hydrating, rich in vitamin C, with hidden greens.
Berry Burst Smoothie
Ingredients: Mixed berries, Greek yogurt, banana, and flaxseeds
Benefits: Full of antioxidants and protein to keep kids energised.
Green Dream Smoothie
Ingredients: Avocado, banana, spinach, almond milk, and honey
Benefits: Creamy texture, loaded with healthy fats and fibre.
Build the perfect smoothie
Creating the perfect smoothie is as simple as mixing a few key ingredients that blend great taste with balanced nutrition. Start with a base like water, coconut water, or milk for hydration. Add fruits like berries, bananas, or mango for natural sweetness and vitamins.
For an extra boost of nutrients, toss in a handful of mild-flavoured greens like spinach or zucchini. Balance it all out with a source of protein—think Greek yogurt, nut butter, or protein powder, and add healthy fats or fibre, like chia or flax seeds, for lasting energy.
With this basic formula, you’ll have a smooth, delicious drink that’s as nourishing as it is refreshing.
- Base Liquid: Choose from water, coconut water, milk, or plant-based milk.
- Fruits: Berries, bananas, mango, or apples.
- Vegetables: Spinach, zucchini, cucumber, or carrots (for hidden veggies).
- Protein: Greek yogurt, nut butter, protein powder, or chia seeds.
- Boosters: Flax seeds, hemp seeds, or honey for added nutrients.
Tip: Try to balance carbohydrates (fruits) with protein and fats for a more sustained energy release.
Hidden veggies for picky eaters
Getting kids to eat their veggies can be a challenge, but smoothies make it easy to sneak in extra nutrients without them noticing!
Mild-tasting greens like spinach and zucchini blend seamlessly into fruit-based smoothies, so they’ll go undetected.
Try adding a handful of spinach to a berry smoothie for a nearly invisible nutrient boost or frozen cauliflower for a creamy texture and extra fibre.
Carrots add a natural sweetness that pairs perfectly with mango or orange, while avocado can make any smoothie ultra-smooth and rich in healthy fats. With a few sneaky additions, your smoothie can pack a hidden veggie punch that’s both nutritious and delicious!
- Spinach: Blends well into berry smoothies and is nearly tasteless.
- Zucchini: Adds creaminess and nutrients without a strong flavour.
- Carrots: Slightly sweet and easily masked by orange or mango flavours.
- Cauliflower: Frozen cauliflower makes the smoothie thick and creamy without an overpowering taste.
Smoothies are the perfect solution for keeping kids cool, hydrated, and fuelled through the summer.
By mixing fruits, hidden veggies, and a few nutritious extras, you can create balanced, flavoursome drinks that deliver essential vitamins, minerals, and energy in every sip.
With endless customisation options, smoothies offer something for every taste, making them a win-win for parents and kiddos.
So, next time you’re looking for a quick, nutritious option, grab those summer fruits, sneak in some greens, and blend up a refreshing treat that’ll keep kids happy and healthy all season long!
More information:
