Healthy Snacks for Kids: Smoothies Article -
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Healthy Snacks for Kids: Smoothies

Send a few simple ingredients for a wild ride in your blender and you'll have delicious, nutritious, kid-pleasing smoothies in mere seconds.

What We Love About Smoothies

  • They pull double duty: quenching thirst and satisfying hunger at the same time.
  • They taste as bright and pretty as they look.
  • They're a great way to sneak more fiber and antioxidants into your kids. (But all they’ll care about is the taste.)
  • They don't require a lot of fussy ingredients.
  • They give new life to overripe fruit.
  • They can be easily tailored to suit individual needs. And even kids with dairy allergies can enjoy them.
  • They're a great DIY snack for older kids; younger operators will require adult supervision.

Tips for Smoothie Success

  • Some smoothie recipes call for ice cubes; try frozen fruit instead.
  • Peel and cut up bananas into 1-inch pieces prior to freezing.
  • To freeze fresh berries, spread a single layer on a jellyroll pan, freeze the fruit, and store in resealable freezer bags.
  • Add yogurt, milk, flax seeds, silken tofu, wheat germ, or protein powder to the blender for an extra hit of nutrition.
  • If a smoothie recipe calls for sugar, try it first without the added sweetener. You really might not need it, depending upon the natural sweetness of the fruit.
  • Take a second to rinse out the blender right after you use it, even if you're planning to wash it later; dried-on fruit makes for slow clean-up.

Nov. 11, 2009 7:29 pm
Mix frozen fruit and orange juice or apple juice in a blender if dairy is MIA. Be sure to add the juice very slowly though so you don't over-liquify and end up with fruit soup.
Jan. 5, 2010 9:56 am
omg that is soo on my list
Jan. 5, 2010 9:57 am
in the blender don`t go too fast
Feb. 1, 2010 10:36 pm
One of the awesome thing about smoothies is that you can throw in all sorts of combinations, and chances are it'll be awesome.
Feb. 18, 2010 7:39 pm
i was out of yogurt and milk one day and my kids really wanted smoothies so i used evaperated milk frozen strawberries and spinach. it was so creammy and wonderful.
Mar. 4, 2010 12:05 pm
I usually fix my kids a yogurt shake for breakfast. It is quicker and more filling that sitting down to a bowl of cereal. I put about 2 cups of milk in a blender, some frozen fruit, whatever I have on hand, strawberries or blueberries. Then I cut up a banana and add some yogurt (Stoneyfeild only, no high-fructose corn syrup which by the way turns sugar into fat). Then I blend it to chop and then to mix. Just adjust the amount of ingredients as you make more shakes. I just eyeball them. You can also add juice.
Mar. 4, 2010 2:35 pm
I love smoothies, too. I have made a diet cocoa and banana smoothie before, in addition to using fat free milk, frozen strawberries and blueberries! They are very yummy and nutritious! I want to try adding some flax and peanut butter too.
Mar. 12, 2010 8:36 pm
Liz All sugar turns into fat if it is not used by the body. High fructose corn syrup isn't the only sugar that turns into fat. fyi
May 27, 2010 3:06 pm
I make my 3yr old son smoothies all the time. He calls them "special drinks". I always use frozen fruit they make the smoothie nice and thick. I just buy berries when they are in season and freeze them for the rest of the year. Usually I use fresh banana but I'll have to try the fronen banana trick. Just add any kind of fruit, juice or milk you have. There are endless possibilities - have fun and be creative.
ma baker 
Jun. 8, 2010 6:19 am
Daughter has a fructose malabsorption so no HFCS or added fructose at this house. Watch yogurts for these ingredients and/or for high amounts of regular sugars which some tend to be. We love Kefir as an alternative if we don't want to make a's like a drinkable yogurt. YUM!
Jun. 21, 2010 6:01 am
This is an amazing recipe
Jun. 24, 2010 1:17 pm
My 5 year old daughter keep on ask for more and 3 year old daughter love it so much
just passin by 
Jul. 1, 2010 9:25 am
my son's favorite is frozen strawberries, fresh (or frozen) bananas, a cup of yogurt (usually strawberry or vanilla) and water/ice if needed. The more frozen things I use, the less ice I need.
Jul. 7, 2010 4:18 pm
The easy way to make smoothies is just to pour some (SOME, I repeat) water in (if you have no milk-- otherwise, use that), whatever fruit you have on hand, sugar, some vanilla, and whatever else you want in there. You blend it together and add liquid/sugar to taste :)
Linda Kay 
Jul. 14, 2010 9:55 am
I've just introduced my 18 year old picky eater to smoothies for breakfast..I have no problem getting him to drink a smoothie with yogurt, strawberries, bananas, and blueberries. :)Am getting lots of great ideas from posts on this site. Thanks!
Jul. 14, 2010 11:20 am
Awesome ideas thanks everyone
Jul. 15, 2010 7:56 am
OMG that cool, i just love to cook,lol
Jul. 16, 2010 12:42 pm
It seems most smoothies require banana... my husband can't eat banana. Can I just leave it out? Do I need to substitute it?
Jul. 21, 2010 11:11 am
u can use any fruits u want , u dont have to use bananas
Jul. 27, 2010 10:45 am
I make my own yogurt so smoothies are delicious and incredibly healthy. With peaches in season now I use 1 peach, a cup of yogurt, milk for the right consistency and a healthy dash of cinnamon - yummy!
Aug. 12, 2010 9:14 pm
You don't have to use bananas. I found some other recipes without the bananas. I am a melon freak: 3 cups of watermelon 1 cup cataloupe 1/2 cup strawberries 1 cup low-fat plain yogurt 2 cups of ice 1 1/2 cups seeded and chopped watermelon 1 1/2 cups seeded and chopped honeydew melon Juice of 2 limes 1 cup vanilla nonfat yogurt 1 cup ice cubes 1/2 c. plain, vanilla, or strawberry yogurt 1/4-1/2 c. milk then perhaps some fruit juice, usually orange or Dole specialty juices, 1/4-1/2c. Followed by fruit in many varying combinations, always including either banana or melon. 1 banana Handful frozen or fresh strawberries or blueberries one 4-5? wide slice out of a cantaloupe or honeydew melon 1 kiwi
Aug. 14, 2010 1:42 pm
mmmmm delicious
Aug. 29, 2010 5:04 pm
I love making smoothie's in the Vita Mix we have here. I use mixed frozen fruit (Mango's, peaches, Pineapple and strawberries) Frozen Blueberry's, water, Spinach (No matter how much you use, you can barely ever taste it! It can also make it a fun green color. :D ), Sometimes a banana, apple, and/or an orange. If you add all that it's not about to make only one serving of smoothie unless you only use part of the fruit, I only know how to make large batches though.
Sep. 22, 2010 6:53 am
I have been experimenting for several months with smoothies. Another tip - add liquid calcium to smoothie especially for those over 50. 2-4 tablespoons is good for keeping away arthritis and it comes in lemon and orange flavor to add citrus to smoothies.
Sep. 22, 2010 6:55 am
Try Greek yoghurt and we use almond milk and rice protein powder since I can't use soy.
Oct. 30, 2010 9:02 pm
My new favorite is a peanut butter-banana smoothie. (Peanut butter(?!) in a smoothie sounded so gross I was afraid to try it, but I am glad I did!) Smoothies are so versatile you can hardly mess them up, so I never measure. Typically I put in a banana or two - the more banana, the thicker the consistency; a nice glob of peanut butter (I prefer creamy); some cocoa powder; honey; vanilla; and milk, milk substitute, or yogurt. Sometimes I add strawberries to this, and occasionally, raw oatmeal. I have also begun adding a (FRESH)raw egg, which packs lots of nutrients without altering the flavor or consistency. Also, like one poster noted, you can add fresh or frozen spinach and you can't even taste it, unless you absolutely hate spinach. The first time I tried this I was skeptical, but pleasantly surprised! Now I use it all the time, and it's especially fun for St. Patrick's day. (That's how I got my kids to try it, in a fruity pineapple smoothie!) Smoothies do taste best ice cold tho
Dec. 30, 2010 7:04 am
I use V8 Fusion with yogurt and frozen fruit. It is great tasting and with all the combinations out there you won't get tired of it .
Jan. 10, 2011 11:59 am
We do smoothies at our house all the time... when my local health food store puts organic yoghurt on sale because its close to 'best before' date, I buy em up cheap and fill ice cube trays with it, and transfer the cubes into a clean container to store in the freezer. I am lucky enough to own a Vitamix, so I can do 'icecream' by tossing a few of the cubes in with some frozen fruit and a bit of agave syrup to sweeten. Yum! Or use the cubes to make a really thick smoothie. I also add in lots of chopped kale to my smoothies, pure cranberry juice, blueberries, frozen banana, whatever I have on hand. Also, to make a non-dairy smoothie taste creamier (and to up the protein content) I throw in a handful of raw cashews. Its good to have something like nuts or dairy in the smoothie to slow down the sugar absorption in your system. Agave syrup is one of the sweeteners that impact your blood sugar the least, so its a great option when your smoothie needs a bit of sweetness.
Jan. 11, 2011 6:57 pm
I love smoothies.I don't have fresh fruit,but I use canned fruit(such as peaches, blueberries,cherries,pineapples,or even fruit cocktail.I also use milk or juice,even V8 Fusion,and even yogurt. I have also used peanut butter,and honey. I don't use sugar,cause even without the honey,the smoothies are sweet enough. Weezy
Jan. 12, 2011 11:57 am
I love adding tofu - for those who can't have dairy it's a great way to make the smoothie creamier. And you can't taste it. I use it because of the high protein.
Jan. 13, 2011 8:06 am
Any suggestion of veggies to add that won't change the fruity taste? I know spinach is a good one. What else?
Jan. 13, 2011 1:42 pm
I've been making smoothies for breakfast. They're easy, tasty, filling, and healthy! I add about 1/2 cup of mild, some Acai or Gogi juice, 1 cup of frozen berries, and sometimes a banana, coconut oil (healthy fat), milled flaxseed, protein powder and Greens powder. Yummmmm!
Jan. 13, 2011 1:43 pm
*milk, not mild :)
Jan. 14, 2011 6:34 am
i think an all fruit smootie is best. i love the milk but if i'm lazy to go back to the fridge a fruit smoothie works just fine..=)
Jan. 14, 2011 5:02 pm
I have added raw carrots to a peach smoothie and nobody noticed.
Jan. 15, 2011 12:53 pm
Frozen berries and homemade iced green tea. I like to using strawberries + blueberries. Try adding some cinnamon or nutmeg.
Jan. 15, 2011 6:47 pm
I am a teenage girl with lots of younger siblings; if you use silken tofu it really thickens the smoothie and adds a lot of protein without changing the taste at all. Believe me, your children won't be able to taste the difference. My family uses frozen fruit, milk, yogurt, and tofu, and they all turn out delicious. It is really best to use a variety of different fruits in different quantities; even if you're making a strawberry banana smoothie it tastes better if you add a little blueberry. It also makes the color look really cool!
Feb. 5, 2011 6:52 am
Im one of those kids and I love theses quick and easy recipes i can whip up before and after school! I can get the nutrients I need and have a yummy snack all at the same time.
Feb. 7, 2011 8:46 pm
Does anyone have any tips on how to make a good chocolate-banana smoothie? I used to get them from this deli near where I worked, and they were so yummy :) I'd prefer NOT to use chocolate syrup as I think it tastes a bit artificial, but if it's my only option, I'd give it a try...I'm just wondering about measurements (of milk to yogurt) since I'd only be using banana as the fruit component...Thanks!
Feb. 16, 2011 4:29 pm
@lac925 try nutella
Mar. 30, 2011 4:43 pm
smoothies! smoothies! smoothies! wish i had a smoothie. sorry just want a smoothie i'll just make one or buy one.
Apr. 28, 2011 2:50 pm
here is my basic smoothie (i use a vitamix so everything gets pulverized): spinach, carrots, yogurt, frozen blueberries, banana, and the key ingredient to making any amount of veggies you put in taste tasty: JUICE--i use banana-pineapple-orange. i have 3 kids, a 1, 3, and 5 year old and they love this and we drink it daily--they think it is dessert :) other things i include: frozen strawberries, canned pineapple, flax meal, other frozen fruit. other tips: freeze bananas (i freeze them whole and peeled since i use a whole banana everytime i make it). it is best to have frozen bananas especially if you arent using other frozen items, AND then you can buy a bunch (at costco or when they go on sale) at a time and not worry about having a ripe one on hand. to clean your blender just rinse, put in hot water and a squirt of dish soap, return to blender, and make a soap smoothie! sometimes, especially if you waited too long, i get a scrub brush and brush the sides. then use the nice, soapy
Apr. 28, 2011 2:57 pm
one more thing: i use plain yogurt and no sugar or other flavoring due to the juice i mentioned in my last post.
May 24, 2011 8:19 am
Frozen cut up kiwi, strawberry and banana put it in the blender add a bit of orange juice and water blend a little add original yogurt then blend... Had this yesterday it was so good (:
May 25, 2011 9:46 am
I make smothies with frozen fruit, orange juice, yogurt, and peanut butter! if you like pb and jelly sanwiches, you'll definitely like these! (you can do without the yogurt- it just won't be as thick! or you can try ice cream too- it just won't be as healthy)
Jun. 6, 2011 6:29 pm
I can't begin to count how many bananas have turned brown, and I just had that aha! moment about freezing them. Thanks for the common sense tips! Love the recipes, YUMMY!
Aug. 6, 2011 11:33 am
To the person who added a raw egg, I would be a little concerned about that. I don't think you should eat anything with egg in it unless it is cooked or baked. Maybe that's just me, but I won't take that chance.
Aug. 12, 2011 7:58 pm
another vegetable that can be added to smoothies without altering the taste is cauliflower! It adds a nice, mild sort of nuttiness to the mix. Also, I would recommend using water instead of juice or milk and spinach is great- calcium blocks the absorption of iron while vitamin c facilitates the absorption of iron. So, I usually add frozen strawberries, frozen blueberries, frozen spinach, a banana or two if they are getting over ripe, maybe some natural applesauce (no added sugar, just pureed apples with added vit. c), and then water to cover it all up and get it blended- my kids drink it up no problem :) I never measure, so sometimes I put too much spinach and don't have enough banana to make it sweet so I'll add a tbs of agave or honey. Also, I throw in some flax meal and occasionally a little bit of greek yogurt- again, I try to steer clear of calcium with the iron, but I feel like a little bit for the probiotics makes it worth it. Also, pumpkin puree is good in the smoothie! And to
Sep. 14, 2011 8:49 pm
I make my smoothies with frozen fruit (any kind)and one container of yogurt (any flavor). Sometimes add a little milk or water depending on how solid the fruit is frozen but you can let your fruit thaw for a short time and will not need to add any other liquid. I usually add a very small amount of sweetener and never need ice. Buy the bags of mixed frozen fruit and you can take a handful out whenever you want it. Seldom use bananas. The frozen fruit works great and there is no need for ice. Also can blend to a thick consistency and eat like ice cream
Sep. 16, 2011 9:36 am
An easy smoothie that my kids love is 1/4 can frozen juice concentrate, 1/2 cup milk, 1/2 cup water, sugar to taste, 1/2 tsp vanilla and 5-10 ice cubes. I put the ice cubes in last. Makes 2 servings
Sep. 16, 2011 6:10 pm
Thank you everyone for the wonderful smoothie recipes.I will be trying them soon. I also freeze bananas.
Nov. 26, 2011 7:18 pm
my 4 kids love smoothies. I make them all the time for breakfast. I eyeball the ingredients depending on hw many kids want a smoothie. I use cranberry juice, frozen strawberries and mango (sometimes I buy frozen mixed berries for a change) a couple scoops of raspberry sherbert (mango sherbert works too) a couple spoons of plain probiotic yogurt and flaxseed meal.
Nov. 26, 2011 7:20 pm
my oldest also likes hers with milk, banana, some mango and a couple strawberries, mango sherbert and yogurt
Feb. 10, 2012 9:43 pm
Anybody know how to make Buttermilk from scratch??
Feb. 24, 2012 1:41 pm
Thanks everyone for the wonderful smoothie recipies. I have bannans, yogurt, milk, juicy juice and bluberries in my fridge. I will be doing some freezing and blending to see how it all turns out!
Feb. 29, 2012 2:29 am
Buttermilk = 1 cup of milk less 1 tablespoon. Replace tablespoon of milk with white vinegar. Leave at room temparture for a few hours. Buttermilk!
Mar. 28, 2012 1:43 pm
Wow I am going to try this!
Apr. 8, 2012 6:41 am
Can you freeze these smoothies? I would like to freeze some to take to work for my lunch, that way they would be thawed by the time lunch came around.
Apr. 20, 2012 9:54 am
You can also use a couple tablespoons of lemon juice instead of vinegar to make buttermilk. Same process and works just as well. I would think anything acidic would be fine.
May 8, 2012 11:57 am
I saw a couple of recipes with vegetables. is there anymore out there? my toddler refuses to eat vegs thought this would be a great way to get her to eat them:)
Jun. 30, 2012 10:00 am
New to Smoothies....but someone gave me a Ninja Mixer! Thanks to everyone who posted...a great Smoothie 101 Class today! I don't know what flax powder is...but I have some flax seed in the frig! So far, normal ingredients in my house are frozen bananas with skins on, tofu, bagged frozen fruit, skim milk, frozen spinach? (Polk greens in the back yard! ha!), fat free buttermilk, canned skimmed milk,and natural applesauce! I feel well-stocked after all those good recipes and suggestions! It's supposed to be 105 degrees here in CLT today! Great day to make one!! Stay cool everyone. Thx. again. God Bless your 4th of July!
Jul. 7, 2012 9:04 pm
flax meal is flax seed ground (milled) in a nut/coffee grinder. If you don't grind it up, it will just pass through your digestive tract!
Nov. 9, 2012 8:09 am
Jan. 5, 2013 6:46 pm
You can add dry oatmeal also. I blend about 1/2 a cup first before adding other ingredients. They don't even know its in there!! Sneaky!!
Jan. 31, 2013 9:33 pm
I am a mother of a 16 yr old son with Autism,trying to get him to eat healthy because he eats anything but mac and cheese and he eats alot.Worried about his weight I wanted to try smoothies as a healthy snack and with his brekfast, welcome any suggestions:)
Feb. 20, 2013 7:22 pm
HELP!!!! most smoothie recipes use bananas to thicken it. i can't stand bananas. the smallest amount overpowers any other flavors. but I would like to be able to have something healthy and cold in the summers.
Feb. 26, 2013 1:34 pm
hey ther5 im jemma how are u i luv smoothies do you know of any really yummy fruity smoothies
Apr. 13, 2013 2:09 pm
kittykelly try whey protein as a thickener instead of bananas it comes in assorted flavors jemma & jerretsmom try half a banana, half an apple, 4 strawberries, a handful of blueberries a quarter cup of any flavored yogurt, a handful of spinach and a cup of apple juice or orange juice. Blend until you reach desired consistancy
Jun. 10, 2013 5:19 pm
I'm eager to get started on smoothies for my picky ten year old son. What kind of blender/juicer do I need to get going ?
May 20, 2014 7:01 pm
Love these, have four nieces and each weekend they come over & they look forward to my smoothies :) i believe its the best way to keep them health as well...Regards Michael
Jul. 11, 2014 6:07 am
Do I use fresh or frozen spinach? Or does it matter?
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