Smoothies To Help Your Picky Eater Get Enough Protein
April 21 by Kristin
Smoothies are for me and the kids and everyone will happily eat/drink it!
Theyre also an amazing way to get my kids protein. In fact, with my youngests current eating habits, it can often be the only guaranteed way!
Plus, there are endless varieties to be made. If your kiddo gets bored all you have to do is swap out a few ingredients and, presto, a whole new breakfast.
Today Kristin is sharing 7 high protein smoothie recipes both her and her kids love
As moms, we seem to be obligated to fret about our kids diet and whether theyre getting enough to eat.
It starts as soon as they are out of the womb. We worry about the rate they are growing. We want to make sure their nutrition is on point so they are happy, healthy kids.
Spooning green baby food into your childs mouth and actually getting them to swallow makes you feel like a total mom boss.
They might make funny faces, but as moms we are able to control our babys diet. If you are a mom of a toddler, you know its a different story. No matter how much bargaining and begging you do, if they dont want to eat something, its not going to happen.
It seems the older kids get, the morechallenging it can be to make sure they have proper nutrition.
Enter the smoothie.
You can sneak so many great protein-packed ingredients into smoothies.
But never fear. Today, were going to give you 7 smoothies that will help your pickiest of picky eater to get more protein.
Struggling With Kids That Don’t Like Meat:
However, what you don’t see is that she hates meat. Protein is a struggle for us. Camille spits out red meat like it’s the devil, obliges to eating chicken once a month max, and firmly believes that any brown crispy coating on meat is repugnant . Oh, and then she kicks me while I’m down and has ambivalence towards beans.
There are exceptions to the rule, though: Camille loves salmon and shrimp.
I know I shouldn’t get mad about the fact that my kid would rather grab fistfuls of Brussels sprouts, hoover Castelvetrano olives, and pop cherry tomatoes like grapes—I’m just worried about her getting enough protein. And worrying is a Mom’s easiest job in life.
If left to her own devices ), she would only get her protein from milk and yogurt. The kid loves milk of any kind–almond, coconut, cow, walrus. Kidding on the walrus part.
I limit her consumption to about 1 cup a day, and hope that will encourage her to seek protein elsewhere. It hasn’t.
I’m finally willing to accept that my kid is a vegetarian.
Now, I’m going to keep serving her meat. But, if I take a step back, I see why this happened. I don’t eat a lot of meat, and I never really have. Plus, I definitely didn’t eat it more than a time or two a week while pregnant or nursing. I feel like she just maybe didn’t develop a taste for it?
How To Make A Smoothie
Making smoothies is very simple and takes roughly 5 minutes from start to finish.
Also Check: Lunchtime Smoothies For Weight Loss
Tips To Make Healthy Smoothies Appealing For Kids
If you want to ensure that your children are hooked to healthy smoothies, here are a few tricks you can use.
Chocolate Peanut Butter Protein Shake Recipe For Kids
This healthy whole food chocolate peanut butter protein shake offers a boost of protein for your kids without any protein powders! Great for kids who have a hard time eating other high protein foods.
There go your kids. Bouncing around the house or running through the backyard. And in the back of your mind, youre wondering, How can they possible have this much energy, when theyve eaten nothing but buttered toast and a banana all day?
Parents reach out to us with concerns about their kids protein intake all the time. Fortunately, its easy to add more protein to their diet even if they dont eat much meat.
You can help your kids increase their protein intake with simple whole foods no protein powders or supplements necessary. This shake is creamy, chocolatey, delicious, and totally packed with protein. One cup supplies more protein than two eggs! Lets get blending
Also Check: How Do You Make A Good Smoothie
Protein Smoothie Recipes For Kids
Whether your kids just got braces or you’ve got a super busy school morning, these smoothie recipes for kids are the perfect protein-packed breakfast to give them energy all morning long.
We’re coming up on the two year anniversary of the Peanut getting braces from Dr. Hull at Hull & Coleman. I can’t believe how time flies. One of the things we have learned over all these months with braces is that kids need a little extra TLC after an adjustment.
When the Peanut comes home from her orthodontist adjustment, her teeth tend to be pretty sore for a few days. We’ve even found that sometimes as the teeth move around, she’ll have an odd day here or there throughout the month with a little bit more discomfort. Dr. Hull’s office has always been wonderful about providing suggestions for making her more comfortable and I do everything I can to help.
One of the easiest things to do to make braces more comfortable is provide easy-to-chew or no-chew foods to help get her through those few rougher days. Fruity smoothies have been one of her favorite treats forever. She would beg for a smoothie from Jamba Juice on the way home from the appointment but I’m not running to the store every time she wants to drink one!!
We’ve been trying to Master the Art of the Smoothie here at home and I’m always on the hunt for the perfect smoothie recipes for kids. I’ve got three amazing recipes for you and all the tips you need for keeping the smoothie making the process super easy.
But My Kid Wont Drink A Smoothie
One of the challenges with low-weight kids is that theyre struggling with weight gain and are super picky. Or, they dont have great appetites. As you read through the instructions below, make sure you read through the steps. A lot of thought has gone into the ingredients, texture, smell, and taste to give your child the best chance of actually drinking this smoothie.
Youll notice that there are optional ingredients which could make the smoothie hit or miss depending on your childs unique preferences, too.
And, you can use this base recipe to make popsicles or serve as a smoothie bowl!
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Also Check: How To Make Healthy Smoothies For Weight Loss
Ingredients In Strawberry Cauliflower Protein Shake For Kids
To the smoothie base of kefir or nondairy milk, youll add frozen strawberries and raw frozen cauliflower to make this berry flavor. To freeze cauliflower, simply put raw cauliflower florets into a zip top freezer bag and seal. Add right into the blender. They add nutrients and creamy texture, but zero flavor!
TIP: I like to freeze fresh raw cauliflower to use in this recipe. Frozen cauliflower from the store is meant to be cooked.
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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Staple Ingredients For The Perfect Dairy
Regardless of what smoothie youre making, the core ingredients tend to stay fairly similar. Once you have the base down, you can begin to experiment with different ingredients to create fun flavors and added textures. However, to start youll need to gather a few staple ingredients.
- Non-dairy milk of choice
- Frozen fruit and/or leafy greens like spinach
- A starch like banana, pumpkin, or gluten free rolled oats
- A sweetener of choice
- Protein and/or healthy fat! Such as nut/seed butter, flaxseed or chia seeds, plant based protein, or collagen peptides.
Protein Shakes For Picky Eaters
This protein shake has been a hit with my pickiest of picky eaters. Honestly, if your kid is fussy and refuses to try new things without a fuss, sit this in front of them and see what happens. Its sweet and cold, thick and milkshake like .
Struggling to get one of them to eat breakfast? Try this. Ditto other meals. It works 🙂
After looking into the whole Protein Shake thing for my son, the issue that kept going over and over in my head is that a typical protein shake provides 25g of protein per serve.
And I know that you can get more protein into a smoothie simply using a few whole food ingredients. So I set about making a Homemade protein smoothie that is:
Read Also: Does Green Smoothies Help With Weight Loss
Avoid Or Limit These Superfoods
Just because certain ingredients are nutritional powerhouses for you does not mean they are necessarily great for your kids. Most healthy foods are fine, but there are a few superfoods that you should avoid or limit in making kid-friendly smoothies. Cacao, for instance, contains stimulant compounds which can be harmful in large quantities. Avoid cacao altogether for very young children and toddlers. Use small amounts for your older children. You can substitute carob if you are concerned about using cacao.
Another superfood to be cautious with is maca. This medicinal root has long been used as a supplement to improve sexual function and libido, which means that it affects hormones. Evidence as to whether it is safe for children is limited, so avoid using this with very small children. Giving small amounts to older children is probably fine.
Spirulina, which is a blue-green algae packed with protein, vitamins, minerals, and antioxidants, is a great smoothie supplement for adults. The safety of spirulina in children is largely untested. As with maca, giving small amounts to older children is probably fine.
Clean Eating Chunky Monkey Recipe
This recipe will quickly become a favorite! It tastes similar to a chocolate milk shake but uses ice in place of ice cream! There is a delicious caramel drizzle made with almond butter and maple syrup that take this delicious smoothie to another level!
Get the recipe HERE
This pineapple kale smoothie is perfect, especially in spring and summer!
Get the recipe HERE
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All The Answers To Your Dairy
What can I use to replace milk in smoothies?
Depending on the smoothie youre trying to make and the ingredients used, there are a wide variety of milk alternatives to choose from. The most common include traditional alternatives such as almond milk, cashew milk, or even oat milk. However, if youre making a more tropical smoothie recipe, coconut water and juice could be used as well.
Which dairy-free milk is best for smoothies?
Of course, feel free to use any milk you prefer. However, my go-to milks for dairy-free smoothies include almond milk, coconut milk, oat milk, flaxseed milk, banana milk, golden milk, and my favorite homemade milk using cashews, pecans, or hemp!Theyre all fairly light in flavor to avoid overwhelming your smoothies but are creamy enough to create that smooth texture we all want .
How do you thicken a smoothie without yogurt?
If youre looking for alternatives to yogurt or other ingredients that add bulk to a smoothie, there are several great options. For example, you could add in more frozen fruit or vegetables. You could also freeze some of the liquid being used, add healthy fats such as nuts or chia seeds, or toss in a scoop of protein powder. For even more ways to thicken a smoothie, take a look at this article.
Pro Tip: For smoothie bowls youll want a very thick smoothie. Add avocado or flax/chia seed to help thicken! Garnish on top with nuts and other add-in leftovers for a texture variety.
Making The Easy Weight Gain Smoothie Recipe For Kids
First, you will need a blender, bullet, emulsion blender, or a food processor. Use the strongest thing youve got. We did splurge on a Vitamix a few years ago on Amazon Prime day, which was worth it because I could put a shoe in there and it would turn it into a smooth puree.
One thing picky eaters dont like is lumps, or any sort of uneven texture. Everything must be pulverized, at least initially.
Its important that you check for lumps before serving. If you dont have a great blender, try softening your ingredients for a few seconds in the microwave first, just dont let them get hot because a warm smoothie probably wont go over well.
Next, gather your base ingredients:
- 1/2 cup of whole fat coconut milk
- 1 semi ripe banana
- 1/2 of a ripe avocado
- 1 tsp of vanilla extract
Recommended Reading: 1 Smoothie A Day Diet
How To Make A Healthy Green Smoothie For Kids
Its easy to make a healthy smoothie. But to make the best green smoothie for kids, you need to think like a kid!
Kids love sweet flavors, but we dont want to give them added sugar on a smoothie, or it wont be healthy.
The key to making a thick smoothie that is naturally sweet is to use frozen mango and bananas.
The combination of both fruits is the perfect way to make a kid-friendly flavorsome smoothie with the best texture.
Smoothie Recipe Round Up
Super Fruit Kale SmoothieThis Super Fruit Kale Smoothie is full of fiber and natural antioxidants for a veggie-packed smoothie that tastes like fruit for a healthy recipe your kids will love!
Frozen Grape Dairy Free Smoothie This Frozen Grape Dairy Free Smoothie is delicious, dairy free, and packed full of healthy nutrients and antioxidants that help prevent chronic disease, protect against cancer, and improve memory retention. Its the perfect creamy, refreshing drink to make for breakfast or a post workout snack.
Immunity Boosting Frozen Fruit Smoothie The best cure to runny noses, this low-fat Immunity Boosting Frozen Fruit Smoothie is rich in antioxidants and vitamin C to keep you full, healthy, and satisfied.
Red Vitality Superfood Smoothies These Super Red Superfood Smoothies are packed with nutrient dense ingredients, healthy fats, and hidden veggies to boost energy, stamina, and vitality while also reducing inflammation and improving digestion.
Super Green SmoothieDelicious and refreshing, this Detoxifying Super Green Smoothie is full of vitamins and antioxidants that help improve digestion and naturally detox the body while reducing inflammation and balancing electrolytes.
Key Lime Pie Smoothie This Key Lime Pie Smoothie tastes like your favorite treat but is low-carb, dairy-free, and high-protein for an incredible healthy dessert, snack, or breakfast shake.
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How To Make Healthy Smoothies Your Kids Will Love
Everyone likes smoothies, right? Whats not to love when you combine creamy yogurt, fresh or frozen fruit, natural sweeteners, plus delicious and nutritious superfoods? If you have kids you know that they can come up with any number of reasons not to like something.
Smoothies are a great way for you to get all of your most nutritionally-packed foods into one glass, but it can also work for your kids. If they have been eyeing your concoctions with suspicion, assure them that smoothies taste good and get them in on making some. With the right ingredients you can craft tasty and nutritious smoothies that your kids will happily drink. Here are some tips to get you started:
Kids Protein Shake Recipe
Our kids protein shake recipe takes less than 5 minutes to make and is packed with 10 grams of protein per serving! Perfect for anyone from toddlers to athletes, for breakfast or after a workout. Gluten-free.
Ever think about how busy our kids are these days? It seems like they are always running in a hundred different directions! As parents, we worry about choosing the best foods to keep them full and fueled. This is where a tasty, yet nutritious, protein shake comes in.
This protein shake for kids is creamy, chocolatey, and kid-approved. It has all the flavor that kids crave with the nutritional benefits parents look for. As a mom, I know how difficult it can be to find foods that check both boxes!
This protein shake for kids looks just like a glass of chocolate milk. It is the perfect recipe for any picky eater, kid refusing to eat meat, or young athlete struggling to eat enough protein. Packed with 10 grams of protein, this protein shake can help boost the protein in your childs diet.
Looking to boost the protein to your childs diet without using protein powder? Kids dont need protein powders to meet their daily protein needs. Protein-rich foods added to their meals and snacks will be adequate to meet the recommended daily amount of protein to support growth and development.
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