Healthy Smoothie Recipes For Picky Eaters

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3 Smoothies for picky toddlers

Smoothies are an easy, 5-minute breakfast to nourish your family on busy mornings. And lets be realwhat morning isnt a 5-minute-breakfast morning? Especially if its a weekday. Or you have kids. Or you work. We should just call this the everyday smoothie.

Looking for a healthy snack? We love to serve smoothies to kids at snack time as well, especially if you can get your child or toddler involved in the prep. Have them help you toss ingredients into the blender. This can be a great exposure for picky eaters and selective kids.

Related: Need recipes for breakfast and snacks? Get tons of easy recipes for kids.

What Are Healthy Meals For Picky Eaters

Once or twice in your life, you will encounter people who are not quite fond of a number of foods. This may be a friend of yours, a family member, or even your child! When you hear about being a picky eater, you may initially think of a toddler refusing to eat their broccoli, but you must also remember that adults struggle with it, too! Being a picky eater usually means that they only like a very limited set of foods and they wont really try new foods if it looks, smells, or tastes different than usual.

Yes, after hearing this, you may feel like this is a lost case. However, do not give up on them because you can actually still serve and introduce them to new healthy foods and meals through these tips:

Some healthy and well-liked foods and snacks for picky eaters usually contain fruits, yogurt, peanut butter, and such. To also make sure that your picky eater is eating healthy choices, then it is best to remove unnecessary fats, sugars, and carbs from their diets. This means opting for vegetables, whole foods, unrefined grains, lean proteins, and healthy fats.

How To Involve Your Children

  • Let them pick their own ingredients. This allows them to gain confidence and develop their own opinions of different foods.
  • Ask them to touch, smell, and describe foods without forcing them to taste it. Giving children a sensory experience to experiment with new food textures is especially helpful for autistic children who may have sensory issues around food. It also reduces pressure, makes mealtime more fun, and gives children autonomy to decide whether they want to try a food or not.
  • Food decorating! This one is a fun and memorable way to help them develop their ideas about food. You can get them to decorate items like smoothie bowls, waffles, pizza, etc. This provides them with independence in relation to food. It shows them that they can choose what they like.
  • *Note that picky eating in neurodivergent kids is a very complex topic that we cannot fully cover in this blog post. The above are a few helpful strategies to get you started.

    Now that you have a few new tips lets get to the good part, the 13 smoothies for picky eaters!

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    What Are The Best Superfoods For Smoothies

    Superfoods are packed with vitamins, minerals and antioxidants and this smoothie is loaded with them.

    Blueberries: Packed with antioxidants, blueberries are a must-have superfood for smoothies. Kids love the taste and Moms love the potassium and Vitamin C that helps support a healthy immune system.

    Strawberries: The major player in a strawberry is Vitamin C that boosts immunity and promotes healthy eye function.

    Pineapple: Pineapple is another heavy hitter loaded with Vitamin C + fiber that supports a healthy digestive system.

    Banana: With significant amounts of Vitamin C and B6, bananas bring the nutrition and the potassium plus they add a fabulous flavor.

    Spinach: Spinach is loaded with Vitamin C, Vitamin K, beta-carotene, iron, calcium and magnesium and it happens to be on most kids top ten most hated vegetables. The beauty of this smoothie is that the fruit masks the spinach-y taste kids avoid.

    Kale: One 1/2 cup of kale has 100% of your daily dose of Vitamin A, more than 50% of your recommended daily Vitamin C and Vitamin K.

    Did You Make This Recipe

    Papaya Smoothie: Healthy Smoothie Recipe For Picky Eaters

    Tag @kidscookrealfood on Instagram

    Your kids CAN make their own healthy breakfast!

    Join the Kids Cook Real Food Weekend Challenge: Kids Master Breakfast and imagine your kids making breakfast independently! This challenge contains pro-filmed video lessons you can do at your own pace and finish in one weekend. Perfect for busy families!!

    • Need a little help getting healthy food on the table every day? Real Plans takes the stress out of meal planning and puts the nourishing food BACK on your table. Theres a plan for every diet type, including GAPS, Paleo, AIP, Whole30, vegetarian and more! You remain totally in control: use your own recipes, accept theirs, and teach the system what your family likesCheck out how powerful it is here!

    Eating challenges can make day-to-day parenting stressful. Turn those struggles around and bring the joy back to meal times with nourishing drinks. A well-nourished child is a happy child.

    For more information on picky eating and other feeding issues check out my book Why Wont My Child Eat?!. I get down to the root cause and give tips for getting back on track.

    Katie Kimball Has Been Featured On:

    Some posts on this blog contain affiliate links which generate commission if you purchase anything starting with those links. KS also accepts private sponsorships and we are a participant in the Amazon Services LLC Associates Program. As an Amazon Associate, I earn from qualifying purchases. More info here.

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    Healthy Smoothies For Picky Eaters

    13 Healthy Smoothies for Picky Eaters was written by Jenn Zubair of Nutrition by Jenn and reviewed/edited by Jackie Silver MHSc, RD

    Disclosure: This post may contain affiliate links with which I may earn a small commission but at no additional cost to you. Affiliate links help bloggers like me to provide you with free content. All opinions expressed here are genuine.

    This post is a collection of smoothies for your little picky eaters! We have a variety of options inspired by your kiddos favorite foods, including blueberry pie, creamsicles, and peanut butter cups! These recipes were picked out with neurodivergent kids in mind but there is something for everyone on this list, so please join us!

    Healthy Smoothie For Picky Eaters

    Smoothies for Picky Eaters This is truly the best smoothie for picky eaters because the tropical blueberry flavor hides the nutritious part! When fully blended, this smoothie is creamy, satisfying and your kids will love it. Plus, this smoothie recipe makes a delicious popsicle!

    This is the perfect recipe if you want a Protein Shake for your picky eater because the nutrition is loaded with healthy protein too!

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    Green Smoothie Tricks For Picky Eaters

  • In order to create a creamy texture, be sure to include fruits that have soluble fiber. Some options are bananas, mango, pear, avocado, and kiwi.
  • When using green leafy vegetables in your smoothie, you can improve the flavor and texture by steaming the greens gently before adding them to your mixture. Also, as long as you are using some frozen fruit like I always recommend in my smoothie recipes, you dont have to worry about cooling the steamed greens. Theyll cool down when you blend them.
  • For those who are sensitive to bitter flavors, use a squeeze of fresh lemon or lime to help mask the bitterness from the blended greens and to add an overall brightness to your drink.
  • To make your green smoothie even creamier and more satisfying, add healthy fats like coconut milk, MCT oil, avocado, nuts, or seeds. I generally use about 12 tablespoons of fat per serving.
  • If your smoothie isn’t sweet enough, use natural sweeteners such as blackstrap molasses, pitted prunes or dates, raw honey, or stevia. A little bit can make a big difference!
  • Use your choice of protein powder to enhance the overall nutritional value of the smoothie and to help make it more filling as a meal replacement. There are some great options on the market, so experiment to find your favorite.
  • A spoonful of cocoa or carob powder helps make any smoothie taste like a chocolate milkshake and masks the green color for those who dont like to know theyre eating something healthy.
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    How To Cook Healthy Meals For Picky Eaters

    How to make healthy smoothie for kids/picky eaters/smoothie

    The easiest ways to cook healthy meals for picky eaters? You can add some health-boosting ingredients to the foods they like, or add some fruit or veggies alongside their favorites.

    What healthy ingredients should you add to the foods they like? I have you covered! Check out these recipes for ideas!

    And if you want some more in depth tips on what to cook for picky eaters, check out this post: Meal plan for picky eaters.

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    Can You Have Smoothies Instead Of Meals

    Smoothies and shakes are a great option for kids and adults alike. Their consistency allows them to be offered to younger kids without concern for choking, and they can take on a multitude of flavors and colors, which is fun for kids.

    Though tempting during picky eating phases, smoothies, shakes, and nutritional drinks for kids should not be used as a meal replacement when your child is refusing their plate. Rather, smoothies and shakes are ideal for between-meal snacks, to complement a balanced meal, or to offer as an after-dinner dessert or bedtime snack to fill little tummies.

    One of the most important nutritional goals for kids is to help them learn to meet their needs through a variety of solid foods, which can include smoothies, but they shouldnt be the star of the show.

    Smoothie Recipes Your Picky Toddlers Will Love

    Life can get hectic and that means our diets are often chaotic more junk, fewer vegetables is not a way to grow up. We totally understand how hard it can be and are here to help! Our babies and kids deserve the best start at life, so were sharing these veggie smoothies for toddlers as a secret weapon to make that happen.

    The last few years weve used green smoothies to help kids eat most of their fruits and vegetables. But what do you when you have a picky eater? These 10 smoothie recipes are sure to be loved by even the pickiest eater!

    To get started, we use a strong blender. While standard blenders will work for simple smoothie recipes, high powered blenders like the Vitamix or Ninja Professional thoroughly break down the fiber of greens so the smoothie is smooth.

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    Easy Smoothies For Kids Or Toddlers

    Below, Ive shared 4 easy smoothie recipes for kids, each made with 6-7 ingredients or less. Start with whichever flavor you think your little ones will enjoy most. Then, try branching out into smoothies with less-familiar foods and flavors! As always, each of these kids smoothies is totally adjustable, so change up the ingredients however you like.

    To see how all of these recipes are made, watch my Smoothies + Smoothie Bowls for Kids video!

    Snacks/sweets Recipes For Picky Eaters

    Healthy Toddler Smoothie Recipe for Picky Eaters

    Healthy snacks for picky eaters are a must! If they usually stick with things like fishy crackers, fruit snacks, chips, or puffs, they are missing out on a great opportunity to get more nutrition in. For picky kids, I like to get fruit, veg, or other nutritious foods in that they may skip over at meal times.

    I swear when I call something a snack, no matter what it is, kids are ALWAYS more interested!

    Read Also: How To Make A Smoothie Step By Step

    Berries Smoothie With Beets

    • 1 Pomegranate
    • 2 orange and 1 lemon squeezed juice
    • 1 cup of frozen berries
    • Couple slices of beet Start with small slices and try to find the exact amount that your picky eater wont notice
    • Add water if you want to dilute it.
    • Recipe: Cut the pomegranate with a knife and use your fingers to separate the fruit, which is later washed in a strainer and cleaned of pale yellow skin. All the liquid goes into the blender first and then the berries and beets. Blend for a minimum of 2×30 seconds . Then strain the mixture through a plastic strainer .
    This will be the tastiest berry smoothie recipe you have ever tasted! Trust me... Your kids will love it. They wont taste the beet but will have the great amount of healthy substances. A great choice for a healthy meal.

    Easy Smoothie Recipes For Kids + Smoothie Bowl Ideas

    How to Make Healthy Smoothies for Kids, Toddlers & Picky Eaters

    Give your little one something sweet and nutritious to sip on with these 4 easy smoothie recipes for kids and toddlers! Truthfully, these fruit smoothies are delicious for people of all ages. Theyre just made with simple ingredients and tasty flavors that kids or picky eaters will enjoy. Ill share tips for how to make healthy smoothies for kids plus fun smoothie bowl ideas to take each recipe to the next level!

    Whether youre looking for snack ideas or healthy meal inspiration for kids, smoothies can be a fantastic and versatile option. Serve one of these smoothies for kids as an anytime snack, like a juice box + nourishment all in one. Or, serve it in a bowl with tasty toppings, and youve got a nutritious, spoonable breakfast bowl or lunch ready in minutes!

    No complicated ingredients, no attempts to sneak in tons of veggies. Just deliciously easy fruit smoothies that little ones will genuinely want to drink. And, since each kids smoothie recipe yields two servings, you can feed two little ones with each batch. Or, consider enjoying the other half of the smoothie yourself. Or prep a smoothie bowl for the two of you to share! As always, each recipe is totally customizable and easy to adjust to your or your childs preferences.

    For some simple, sugar free, AND banana free smoothie ideas, check out my 5 high fiber smoothie recipes made with prune juice!

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    Smoothies For Toddlers To Gain Weight

    If your doctor has told you that your toddler needs to gain weight, a smoothie can be a helpful mealtime tool. Consider adding nut butters, avocado, healthy oils , full fat yogurt, hemp seeds, and offering a serving of a toddler smoothie at snack time, mealtime, or as a bedtime snack.

    Use those in between times to get in a little extra nutrition and calories .

    TIP: Find more foods to help toddlers gain weight here.

    What Is A Good Snack With A Smoothie

    Easy, Delicious, And Healthy Breakfast Smoothie For Picky Eaters

    Smoothies might be served on their own as a snack, or alongside something else to provide more balance. Need some ideas?

    Some snack foods you could pair with smoothies include:

    • Whole-grain crackers with hummus
    • Pitted dates stuffed with peanut butter
    • Raw veggies with bean dip
    • Dry no-sugar-added cereal
    • Chia seed pudding

    Smoothies can of course also be offered at mealtimes, but if you find that your child is more likely to drink the smoothie than try anything on their plate, it may be best to keep them separate.

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    Best Tips For Success

    Here are some tips to consider when making a fruit and veggie smoothie for your kids.

    • If you can freeze the greens ahead of time, the finished product will taste much less green but will have the same nutrition. Just make sure the greens are dry, then put them into a zip top freezer bag and store in the freezer for up to 3 months.
    • Blend really well to get a very smooth consistency, adding a little more milk as needed to thin.
    • You can get a less thick texture in toddler smoothies, which some kids prefer by using fresh fruit rather than frozenand this is also a good option for winter days when a frozen drink is less than ideal.
    • You can use yogurt in place of milk if you add a fruit with a lot of liquid like a clementine or orange.
    • Try using half milk and half yogurt for a creamier texture some toddlers may prefer.
    • Serve toddler smoothies in a reusable pouch or in a cup with a straw.
    • You can also offer small tastes with a spoon if you have a child who isnt yet a fan. Consider even a small sampling a success!
    • Sprinkle on some granola or a favorite cereal and serve as a smoothie bowl for a fun variation.
    • And if nothing else works, freeze them into popsicles!

    Cake Batter Protein Smoothie

    The Cake Batter Protein Smoothie has to be the most dessert-like smoothie of the bunch. You can thank Jennifer Meyering for making your kids think theyre eating dessert for breakfast.

    This list of smoothies will get you started and before you know it youll be whipping up your own creations. Or maybe you already have your go-to smoothies you want to share in the comments.

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    Smoothies For Toddlers + Kids

    These 15 Smoothies for Toddlers + Kids are an amazing way to get more fruits, vegetables, and nutrients into your kids belly! Theyre easy, fast, and delicious. Great for breakfast, snacks, or on-the-go lunch!

    Medically reviewed and co-written by Jamie Johnson, Registered Dietitian Nutritionist .

    In this guide, youll find:

    Nut Butter & Jelly Smoothie

    The BEST Veggie

    This classic salty-sweet flavor combination is bound to be a favorite: PB& J in a sippable smoothie form! Of course, you can use any nut butter that suits your needs. Frozen strawberries act as the jelly, while frozen banana adds natural sweetness so theres no need for any added sugar.

    Lusciously creamy, satisfyingly sweet, and with a vibrant pink color that makes it all the more fun to drink. A super simple 4-ingredient smoothie for kids that you can have ready in minutes! Or, serve it as a smoothie bowl topped with fresh berries, nuts, and chia seeds for a more substantial meal.

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