I’m always trying to figure out ways to sneak additional nutrition into my little ones’ diets.  At ages two and three, they are very particular about what they’ll eat, but for very disparate reasons.  Kate Margaret is highly finicky.  I’ve found that repeated exposure to new foods is key.  Carter, conversely, is a good eater…the challenge is that he is influenced by the light of his life: little-miss-picky.  The minute she vocalizes her disdain, he second-guesses his decision to eat.  Let’s just hope this phase passes quickly.

One of my favorite (and easiest) ways to boost their nutrition is through smoothies.  In our house, we call smoothies “milkshakes”.  I’m not entirely sure how that evolved.  I breathe the word ‘milkshake’ and their excitement is an understatement.  It’s running-laps-around-the-kitchen-table excited.  Not so much the same reaction when I say “smoothie”.  Who knows?  Milkshake it is, kids!  They don’t need to know anything about the omission of ice cream in our version of a “milkshake”!  They will find out from the real world soon enough and blame mom for their blended beverage confusion.  Ah the choices for a mom: nutrition or a teeny-weeny, itty-bitty white lie???  For our purposes, the term smoothie will be correctly applied.

The blended identity of a smoothie is a perfect way to appease a picky eater.  If the flavor is desirable and the color appealing, you’ve got a winner.  I know your thinking that smoothies are nothing new; everyone under the sun makes them.  Well, yes and no.  I want you to think about smoothies differently than the usual suspects of milk, banana, orange juice, etc.  There is an opportunity to get much more sophisticated and sneaky.  My best tactic is to throw in a handful or two of spinach. Dark leafy greens are a tough sell for a lot of kiddos, especially mine.  Spinach, in particular, has a subtle flavor and the color won’t completely mask the smoothie if berries are part of the equation.  On the nutrition side, it really is a powerhouse, rich in a number of essential nutrients, including calcium, folate, iron, vitamin C and vitamin A.  If you do nothing else, at least throw the spinach in the smoothie!

Aside from spinach, there’s an array of ingredients to consider.  Here are some that we frequently throw in:

Greek yogurt
Plain or flavored yogurt (with natural flavorings and low sugar)
Kefir

Alternative milks: Almond, Hazelnut, Soy, Rice
Nutritional yeast
Flax seed powder
Oatmeal (cooked or uncooked)
Agave
Berries (frozen or fresh)
Other fruits: Bananas, apples, and melons
Dark chocolate chips
Juices (Apple, Cranberry, Pomegranate, Mango, Cherry, Orange, Coconut water)
Jams
Dark chocolate chips or grated dark chocolate bar

As you can see, the possibilities for smoothies are infinite.  Many of these items are likely already in your fridge or cupboards.  So watcha waiting for?  The kitchen-sink mentality could apply, just be sure to balance the flavors and include some sweetness if little ones are the recipients.

Below I’ve shared one of our favorite recipes for smoothies.  I feel a bit silly calling it a “recipe”.  Let’s think of it more as a ‘template’.  I added strawberries, but we’re also partial to blueberries.  Pretty much any berry (fresh or frozen) is delicious.  Here in the Willamette Valley, we’re in the midst of a late strawberry season due to a cold, wet spring.  Since there’s nothing quite as divine as a fresh Oregon strawberry, my family really indulges in our share during the short season.  Last weekend I picked up a flat of Hoods at the farmer’s market, because, well, I was coerced.  The aromatics were so intense as I perused the market.  With its distinctive and iconic sweetness wafting through the air, I can’t imagine that anyone left without being seduced by the finest of berries.   Mounded in flats and pints, the dark burgundy gems were sweating beads of juice.  Ripe perfection.  The sweetness from an Oregon berry recently picked simply cannot be matched.  (I can see the Oregonians out there, heads shaking in agreement.)  Proof: the kids and I devoured ¾ of a pint while making our smoothie.

Couple notes on the above ingredient suggestions:

Some, such as uncooked oatmeal and dark chocolate chips, will leave particulates in the smoothie…doesn’t bother my kiddos at all.  Cooked, cooled oatmeal is a great thickener.  Again, my cherubs are not too fond of oatmeal on it’s own.  And believe me, I’ve dolled it up with all sorts of fun things like honey, jams, sprinkles, fruits, nuts.  Still no success.   So I tried putting the oatmeal in their smoothies.

Don’t sweat the dark chocolate chips…they are actually high in flavonoids which act as antioxidants in the body.  A good treat if you will.  Um, yes please!  Tip: you can also melt the dark chocolate chips/bar, let it cool slightly, and then mix with milk, yogurt, or kefir to make easy, nutritious chocolate popsicles.  My angels actually think they’re getting chocolate ice cream pops.  You can avoid all the artificial flavors, preservatives, gums, etc that come with many commercial pops, and you know exactly what all the ingredients are!

In case you’re not familiar with nutritional yeast, it’s powdered yeast favored by vegans because it is gluten free, dairy free, an excellent source of protein, and rich in B-complex vitamins and folic acid.  It smells a bit nutty and the flavor is reminiscent of cheese.  It’s great to sprinkle on various dishes without the kids even knowing.  With a savory-cheesy flavor, you might think it an odd candidate for a smoothie.   Not so, the subtle flavor, is nicely dwarfed by the berries et al.

I’m always trying to make things a little extra special for the kids.  It’s just how I’m wired.  They absolutely love being mom’s helper.  Smoothies lend well to little kids helping.  Simply place each ingredient in it’s own vessel for pouring, and little hands can do all of the dumping into the blender.  I find it amusing that they take absolutely no issue with any of the ingredients that go into the smoothies, even though they downright refuse to eat certain ones as stand alone items… like spinach and oatmeal!!  Hmm, maybe I should consider adding broccoli to a smoothie?  The kiddos will also rinse the spinach for me without wailing that it’s “icky”.  And since they’re only little for a relatively short time and I love them so darn much, we make the ordinary event of smoothie drinking a bit more special by using fancy glasses (they call them “grown-up glasses”) garnished with fruit and sometimes a cute straw (lots of fun designs and colors to choose from).  Just wait ‘till I tell you about our tea parties…

If the nutritional and fun aspect of smoothies isn’t compelling enough, maybe the thought of turning that smoothie into a popsicle is.  One of summertime’s mascots, popsicles incite smiles from kids and adults alike.  Simply place whatever smoothie concoction you’ve created into your favorite popsicle mold.  If you don’t have any, you can use paper cups, plastic cups, little jelly jars, shot glasses…I’ve tried them all and they work!  If you are using something other than a popsicle mold, freeze until it has set with ice crystals but not firm.  Stick whatever handle you want into the popsicle and continue freezing until completely frozen solid.  If your makeshift popsicle carrier is wide in diameter, consider placing two handles in it.  You can use popsicle sticks, craft sticks or even plastic cutlery that has been cut to an appropriate length.  To release the popsicles from your ingenious mold, simply hold it under warm running water for about 10-20 seconds.

Strawberry-n-Spinach Smoothies

1 cup fresh strawberries (any fresh or frozen berry will work)

1 cup spinach leaves, rinsed well and packed

½ cup nonfat vanilla yogurt

2 tablespoons agave

1 tablespoon nutritional yeast

¼ cup strawberry kefir

Method

Pour all ingredients into blender.  Blend until completely mixed.  If the blender has a hard time with the initial start (too much packed in), add a splash of milk into the blender.  Pour into glasses or sippy cups.

Strawberry-n-Spinach ‘Sicles

Use the same recipe and method as above only pour into popsicle molds of your choice.  Freeze until solid.

Strawberry shaped silicone popsicle molds…so adorable, kids love ’em. My little find at Williams Sonoma.

Finished frozen pops; what was once a smoothie is now a pop! I cut red plastic utensils for the handles, since I lost the little green stems that came with the mold.

Strawberry shaped Strawberry-n-Spinach ‘Sicle. Kate refused to look at the camera.

Our sweet friend Emma trying out her big ‘ol strawberry treat. Isn’t she angelic with those white, beautiful curls and porcelain skin? Thanks for playing, Emma!

Hmm, it doesn’t appear that my little guy Carter enjoyed his Strawberry ‘Sicle at all!

Thanks for reading!

What smoothie flavors do your kids love?