Delicious Smoothies Pack in Needed Nutrition

Smoothies are one of the best ways to pack in nutrition when on the go or in a hurry.

And now that school is back in session, who isn’t busy all the time?

A basic smoothie recipe can be found anywhere, but it’s fun to try new variations and to throw in added protein or vitamins to see how the kids like it. Older kids can make smoothies themselves, and this is super helpful when you’re trying to get out the door in the morning. Homeschooling kids also can be in charge of the smoothie making while moms and dads prepare for the day.

We like packing a smoothie in a lunchbox. Choose your best thermos or sealed water bottle, then pack it with an extra ice pack to keep it cool until lunchtime. This is a great option for kids who struggle to finish their lunch. They can take the smoothie with them to finish during recess or class.

And dump the sugary shakes as an after-school snack or pre-practice boost. Smoothies allow you to substitute serious nutrition that growing bodies need.

If your kids are leery of spinach or green drinks, putting the smoothie in a cup with a lid and straw is a good way to avoid whining. Or let kids pick what they want to add to the smoothie. If they pick the ingredients, they’re much more likely to give it a try.

Call it something fun, like a Choose Your Own Adventure Smoothie, and watch as even the most finicky eater tries something new.

Smoothie Pantry

Here are some ingredients to keep on hand for great smoothies.

• Frozen berries
• Frozen bananas (peeled, sliced and frozen)
• Baby spinach leaves or kale
• Peanut butter
• Plain yogurt
• Chia seeds
• Raw pumpkin seeds
• Chopped walnuts
• Honey

Blackberry Pie Smoothie

Serves 2

• ½ cup blackberries
• ¼ cup blueberries
• ½ cup spinach leaves
• ½ cup plain yogurt
• ½ cup milk
• ¼ cup old-fashioned oats
• 3 dates, pitted and roughly chopped
• ¼ cup chopped walnuts
• ½ teaspoon cinnamon
• ½ cup ice cubes

1. Blend all ingredients until smooth.

PB&J Smoothie

Serves 4

• 1 frozen banana
• 4 dates, pitted and chopped
• 2 cups frozen strawberries
• 3 tablespoons peanut butter
• ¾ cup milk
• ½ cup ice cubes

1. Blend all ingredients until smooth.

Sunshine Smoothie

Serves 2

• 1 orange, peeled
• 1 frozen banana
• 1 cup orange juice
• 1 cup plain yogurt
• 1/2 teaspoon vanilla extract
• ½ cup ice cubes

1. Blend all ingredients until smooth.

Berry Purple Smoothie

Serves 4

• 1 cup apple juice
• 4 cups baby spinach
• 2 cups plain yogurt
• 2 cups frozen blueberries
• 1 frozen banana

1. Blend all ingredients until smooth. Add more juice or water if it’s too thick.

Apple Cinnamon Smoothie

Serves 2

• 1 apple, cored and chopped
• 1/3 cup vanilla yogurt
• ½ cup milk
• ¼ cup almonds
• 1 teaspoon honey
• 1/8 teaspoon cinnamon
• ½ cup ice cubes

1. Blend all ingredients until smooth. Add more juice or water if it’s too thick.

Natalie Mikles is a mom of three. She writes about food, sharing recipes for busy families and picky eaters. She has been recognized for her food columns as well as features on families and issues affecting local children. She loves pizza and movie nights with her family.