Small children make smoothies.

Healthy smoothies for children

Do your children dislike greens? Do they only eat fruit and especially vegetables with a lot of persuasion? Quite a few parents struggle with this problem. A good trick for integrating plenty of fresh fruit and vegetables into children’s diets is to hide them. For example, in soups, sauces or smoothies. Read on to find out how to do this and prepare delicious and, above all, healthy smoothies for your kids.

Fruit and vegetables to drink: how to make smoothies a healthy snack

Fruit juices and smoothies taste delicious, but are also repeatedly criticized. In general, the satiety effect is greater when we chew food and don’t drink it – drinks quickly absorb calories that don’t necessarily fill us up. It is also not uncommon for ready-made products to contain a lot of added sugar, and nutrients and vitamins are quickly lost through exposure to light and storage. That’s why not all smoothies are the same. There are a few things to bear in mind to ensure that the drink is really healthy.


  1. The right mix of ingredients: The main ingredient in a smoothie should be vegetables – they are high in nutrients, low in calories and form the basis of a fresh, healthy diet. Hide light vegetables such as spinach, kale or carrots in the smoothie, these can be mixed in well without affecting the taste too much. Add fruits such as berries, bananas, apples, mangoes and oranges. They provide important vitamins and fiber and give the smoothie sweetness. Milk, yoghurt, oat milk, almond milk or coconut water are suitable liquids.
  2. Avoid added sugar: Fruit is naturally sweet, so avoid added sugar or syrup. If the smoothie needs more sweetness, natural sweeteners such as ripe bananas, dates or a little honey can be used.
  3. Adjust portions: Make sure that the portions are suitable for children. Smoothies that are too large can overwhelm children. A small glass is often enough to satisfy their appetite and give them a nutritional boost – otherwise a snack becomes a meal.

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Delicious, healthy smoothie recipes for children

So much for the theory. Here are our recipe tips for healthy smoothies for children!

Green monster smoothie

Ingredients:

Preparation: Place the spinach, banana, apple, lemon juice and water in a blender and puree to a smooth consistency. Add the chia seeds for extra nutrients.

Strawberry, banana and spinach smoothie

Ingredients:

Preparation:

Put everything in the blender and blend until smooth. The spinach provides nutrients without the smoothie tasting like a vegetable.

Carrot-orange smoothie with protein

Ingredients:

Preparation: Place the carrots and orange in the blender with the other ingredients. The Greek yoghurt adds a creamy consistency and protein, while the carrots provide lots of vitamins.

One final tip: the more colorful and pretty the drinks look, the more enthusiastic they will be. A nice glass, a little mint as decoration – serve the smoothie as if it were something cool, and the liquid vegetables will be in high demand!

  • 1 handful of baby spinach
  • 1 ripe banana
  • ½ Apple, cored and sliced
  • 1 teaspoon lemon juice
  • 150 ml water
  • 1 teaspoon chia seeds
  • 1/2 banana
  • 5 strawberries
  • 1-2 handfuls of fresh spinach
  • 150 ml oat milk or cow’s milk
  • 1 tablespoon natural yogurt
  • 1 medium-sized carrot, cut into small pieces
  • 1 orange, peeled
  • 150 ml Greek yogurt
  • 1 tablespoon of peanut butter or almond butter
  • 100 ml water
  • 1 teaspoon linseed

Find out which tasty foods are rich in lutein and how you can support your little explorers.

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