Smoothies are an amazing food for kids. Not only are they delicious but they also come with a full serving of fruits, veggies, and many times even dairy! They are a great way to get all of the vitamins and minerals into your child’s diet that they refuse to eat in any other form.
There are so many ways to do a smoothie recipe that you can tailor them to any taste. We’ve decided to go with our top three must-have recipes. Not only are they always kid-approved but they are great for breakfast, lunch, or dinner! (or even a healthy snack!)
Razzle Dazzle Raspberry
Kids love berries. Moms should love berries too, though! They are full of antioxidants as well as vitamin C. They can be a great way to get the nutrients little ones need into their diet.
Berries are great for anyone with chronic illness as well because they are fantastic at reducing inflammation. Some berries even provide extra vitamins that are great for keeping your eyes strong. They really are just an all-around great option when it comes to fruit.
Rainbow Power Smoothie
When it comes to healthy smoothie recipes it doesn’t get much better than adding a little rainbow power into your diet.
This one comes packed with several fruits and spinach which is a great way to get a little more iron in their diet!
In order to achieve the rainbow effect be sure to add your fruits one layer at a time and give each a few seconds to settle into place before adding the next. If you find that your colors are running together you can add a little more crushed ice into the mix.
Clean & Green Smoothie
Just as the name suggests, the clean & green is a delicious blend of coconut water, apple juice, ginger, and a variety of fruits.
Ginger is an amazing addition to your diet. It has powerful anti-emetic properties (to calm a sick stomach) that make it a great option to add into a smoothie so that you can still get your recommended daily nutrients even if you don’t feel like eating a full meal. (It’s a great option if you are experiencing morning sickness!) Ginger also has wonderful anti-inflammatory properties that are great for anyone suffering from joint pain, headaches, or other painful symptoms.
For added benefit, a little Spirulina can be thrown in as well. However, a word of caution, some individuals are more sensitive to Spirulina and it can interact with some medications. Use caution and check with your doctor or pharmacist before using it as an additive.
Recommended Daily Vitamins & Minerals
When it comes to kids there is a certain amount of essential vitamins and minerals that are recommended daily. Below you can find a table of each item that is needed and the amount recommended.
The vitamins and minerals included are:
- Vitamin A – 300-600 micrograms
- Vitamin C – 15-45mg
- Vitamin D – 15 micrograms
- Vitamin E – 6-11mg
- Vitamin B1 ( thiamin) – 0.5-0.9mg
- Vitamin B2 ( riboflavin) – 0.5-0.9mg
- Vitamin B3 ( niacin) – 6-12mg
- Vitamin B5 ( pantothenic acid) – 2-4mg
- Vitamin B6 – 0.5-1mg
- Vitamin B7 ( biotin) – 8-20 micrograms
- Vitamin B12 – 0.9-1.8 micrograms
- Folate – 150-300 micrograms
- Choline – 200-375mg
Share Your Recipe
Do you have a favorite smoothie recipe? Drop us a comment and let us know what you put in your smoothies! If you make one of our smoothie recipes be sure to tag it with #dorkymama on Instagram, Twitter, or Facebook. We love to see what you guys are up to!