Kids in the Kitchen: Smoothies

Picky eaters often like smoothies because the texture is smooth, they are often sweet, and can be fun to make. If your child is not accepting of many foods, you may want to make this activity into a whole day event. Pick out foods your child likes along with a few new foods.

Picky Eater Tips:

  • Start with foods which have a mild flavor such as raw spinach, or carrots which are sweet.
  • Serve smoothies in an opaque cup with a lid at first, if possible. Some children will be turned off of funky smoothie colors.
  • Add minimal veggies at first, then gradually increase the dose.
  • Do not add sugar, honey, agave, or other sweeteners. Instead, use 100% juice or bananas for sweetness.
  • Use a high-power blender if possible. This will make the texture even smoother and more tolerable.
  • Make it fun! Experiment with different foods, consistencies, and flavors.
  • Prevent burnout. If your child loves one type of smoothie, try changing one ingredient each time you make the smoothie. For example, use more pineapple and less orange, or almond milk instead of coconut milk.

Smoothies are very easy to make and are great for breakfast or a snack. Experiment with different flavors and have fun!

Pick your liquid: Milk/milk alternative, Water, Plain yogurt, silken tofu, low sodium cottage cheese, 100% fruit juice, nut/seed butters.

–>You will have to play around with the amount of each ingredient. Too thick? Add liquid. Too thin? Add fruit. Not sweet enough? Add sweet fruits.

Pick your fruits: apple, banana, pear, pineapple, berries, grapes, mango, kiwi, orange, lemon, lime, cherries, prunes, dates, apricots.

–>Frozen fruits are great for smoothies! When bananas are too ripe, freeze them to use in a smoothie later on.

Pick your veggies: cucumber, spinach, carrots, beets, celery, ginger, herbs.

One of my favorite recipes:

  • ½  orange, peeled
  • ½ cup frozen pineapple
  • ¼ cup shredded carrots
  • handful raw spinach (optional)
  • Juice of ½ lime
  • 1/2 cup nonfat plain Greek yogurt (optional)

Book an appointment here! Marina Bedrossian, RDN, CDN, CLT is a family holistic dietitian who specializes in nutrition for digestive issues, nutrition for Autism, ADHD, and nutrition for food sensitivities. 


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