For some kids, drinking something green can be a tough sell. I know it was for mine.
But all it took was a silly name–The Incredible Hulk Smoothie!–and a little a bit of sweetness. After that first sip? Sold.
Green smoothies are a perfect vehicle for boosting daily veggies, especially green leafies–something most kids woefully need. (How’s your child doing? Check out these surprising visuals: Here’s How Many Fruits & Vegetables Kids Need Every Day.) One way to get them started is with this sweet and simple “starter” green smoothie.
This recipe uses canned pineapple, which is inexpensive and easy to find. Be sure you choose one that’s packed in juice (not syrup) to avoid added sugar. If you’re using fresh pineapple, simply add more water plus a touch of honey.
If you’re shopping for a new blender, check out my review of some popular models: Which Blender Is Best For You?
Healthy Green Smoothie For Kids
Ingredients
- 1/2 cup cold water
- 1 medium banana, frozen and cut or broken into a few pieces
- 1 cup pineapple, canned*
- 1/4 cup pineapple juice (use the juice from the canned pineapple)
- 1 cup packed fresh baby spinach
Instructions
- Put all ingredients in a high-powered blender in the order they're listed.
- Blend until smooth and serve immediately.
Notes
*If using fresh pineapple, omit pineapple juice, increase water to 3/4 cup, and add a teaspoon of honey.
Nutrition Information:
Yield: 1 Serving Size: 1Amount Per Serving: Calories: 228Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 33mgCarbohydrates: 58gFiber: 6gSugar: 37gProtein: 3g
Hi! I'm Sally, a dietitian-mom.
I believe that EVERY mom can feel successful and confident about feeding her kids, lose the stress, and finally enjoy mealtime again.
Sign up for my weekly emails for support and inspiration (plus dinner ideas!) and I'll send you 16 game-changing tips for feeding your kids--even the super-duper picky ones.
Erica says
Great idea! This looks/sounds like like something my little guy would at least try.
Sally says
Hi Erica–Hope you give it a try!
Nadia @ Adventures in Wonderlab says
Any suggestions to replace the banana? My son is a very good eater, but truly dislikes the banana taste. I make all of my smoothies with bananas, because I love them, but I am willing to change things up for him!
Sally says
Hi Nadia–I understand. I love banana but my husband does not! I found these ideas online: http://simplegreensmoothies.com/green-smoothie-recipes/banana-free-green-smoothie-recipes Maybe there’s something in there your son would like.
Kimberly says
Hi Sally! I love your blog. You’ve taught me so much as a first time mom! We don’t typically make smoothies, so I’m wondering how they factor into a daily meal plan. Are they considered a meal or snack? I’m sure some of that depends on what goes into the smoothie, but wonder what you recommend!
Sally says
They can be part of a meal, the whole meal, or a snack. If my smoothie has some staying power (like nut butter or milk/yogurt), I may drink it or serve it as a small meal then perhaps have something in another few hours. If it’s a green smoothie with just fruits/veg, I may serve it as part of breakfast or drink it in between meals. It’s really up to you and your (or your kids’) appetite! 🙂
Melissa says
Can you use frozen spinach in smoothies?
Sally says
Yes!
Amanda a says
What size can of pineapple?
Sally says
To have enough fruit and juice, look for the can size that’s at least 15-ish ounces. Hope that helps.