Raising a child abroad can ultimately be a very rewarding...
Read More5 Kid-Friendly Juice & Smoothie Recipes
Created by @bfleet84
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We introduced immune boosting juices to our kids, Oliver and Daisy, when they were very young. The secret to getting your kids into drinking these healthy drinks is to juice together mostly veggies but add as much fruit as you need so that the kids (and adults!) actually like the taste. Over time we added less and less fruit to avoid too much sugar. But to be honest, usually in the beginning you need a lot of fruit to get past the GREEN taste!
Our recipes are always made in one large batch for the whole family. If you want a smaller serving of these vitamin packed juices, simply quarter each recipe.
Organic and locally sourced produce is naturally the best choice. But, if you are not able to purchase Organic you can wash your produce in a vinegar bath (3 parts water and 1 part vinegar)
Side note:
I recommend to add ginger in most recipes because a small amount is enough to aid digestion and is a natural anti-inflammatory. But if your kid is not into the taste then it’s totally fine to skip it.
Last tip:
I love to pre-cut and wash all the produce ahead of time and let the kids help in the actual juice making! They will love feeding the vegetables and fruit through the machine and watching the juice come out.
Tons of learning experiences coming your way… Let’s Get Started!
FREE Family Travel Prepping Guide
Preparing for international travel with kids can be overwhelming. Although some steps may be obvious, here is a guide of prepping tips you may not know about.
1. Ollie's Orange Juice
This is our son, Oliver’s favorite juice. I particularly love it because it’s easy and tastes great! It’s fun because we can work as a team. He loves feeding the ingredients I’ve cut for him through the juicer. It is an amazing immune boosting juice for him and starts his day the right way!
- 12 Whole Carrots
- 5 Oranges
- 1″ Fresh Ginger Root
- 1″ Fresh Turmeric Root
Directions:
- Begin by washing all of your fruit and vegetables to remove all of the dirt and possible chemicals.
- Peel or slice away the skin from your oranges, and peel your carrots (unless they are organic), and cut into the appropriate sizes for your juicer. I find it easiest to peel the Ginger and Turmeric with a spoon so you don’t lose too much of the flesh.
- Feed everything into your juicer and enjoy the benefits of this Vitamin C packed juice!
When Ollie is feeling under the weather, I love to add garlic (nature’s antibiotic) to it. But, just a clove since it can get a little spicy!
For his little sister Daisy (1 year old), I make a simpler version to introduce juices to her:
- 3 Carrots
- 1 Apple
- Optional: Small amount of Ginger if they don’t mind the taste.
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2. The "Evergreen" Juice
Once your kids are a bit familiar with juices they will really appreciate this recipe and so will you. The taste is great and spinach is such a nutrient rich vegetable! It packs high amounts of Vitamin A, Vitamin C, Vitamin K1, Folic Acid, Iron, and Calcium. To top that off, it contains several other vitamins and minerals, including potassium, magnesium, Vitamin B6, B9, and E. Spinach is a nutrient powerhouse!
- 4 Handfuls of Spinach
- 2 Cucumbers
- 2 Celery Stalks
- 4 Apples
- 1″ Ginger Root
- 1 Lemon
Directions:
- Wash all ingredients, leaving the Spinach to sit in a bowl of water to let dirt fall to the bottom.
- Peel Ginger Root and Lemon. Again, using a spoon to peel the ginger!
- Cut all ingredients to fit your juicer.
- Feed everything into your juicer and Enjoy!
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3. The "Island Boost" - Mama's Favorite
My favorite juice ingredient (and sweetener) is pineapple! Kids love it, too and it is so full of vitamins! This juice has more of a tropical taste and, in this day and age where traveling is compromised, it can add a little taste of vacay to your day! 😉
- 3 Handfuls of Spinach
- 1 Cucumber
- 1/2 – 1 Pineapple
- 1″ of Ginger Root
Directions:
- Wash all ingredients, soak the Spinach in a bowl of water to remove dirt.
- Peel the Pineapple and Ginger Root. Use as much Pineapple as you prefer. As an added bonus, whatever pineapple you have left over is a delicious and healthy snack!
- Cut all ingredients to fit your juicer.
- Feed all ingredients into your juicer and Enjoy!
FREE Family Travel Prepping Guide
Preparing for international travel with kids can be overwhelming. Although some steps may be obvious, here is a guide of prepping tips you may not know about.
4. "Ruby Juice" - for Energy!
They say to “eat a rainbow”! Well, we found a red juice recipe that the whole family loves. Did you know consuming beets really amps up your iron intake which gives you an energy boost! What parent doesn’t need that? And we want to make sure our kids get enough iron in their diet. All that extra energy from the beets are great for the next bike ride!
- 4 Beets (washed and scrubbed, remove stem)
- 1 Cucumber
- 3 Apples
- 6 Carrots
- 1″ Ginger Root
Directions:
- Wash and scrub the Beets to remove all dirt and cut off any blemishes.
- Wash all other ingredients and peel the Ginger Root.
- Cut all ingredients to fit the juicer.
- Feed everything into the juicer and Enjoy!
5. Our Family-Friendly Smoothie
Juices are a great way to get nutrients into our bodies from a large amount of produce that our kids might not otherwise eat. But, sometimes we need something a bit more filling. Smoothies still contain the pulp and healthy fiber from the fruits and veggies, so they will keep your kids fuller for longer. They are also faster to make than juices, so they are great for when you are in a time crunch. This one is our all-time favorite and can be adapted to your child’s allergies and dietary restrictions.
- 2 Handfuls Frozen or Fresh Spinach
- 1 Banana
- 1 Cup Frozen Strawberries
- 1 Cup Frozen Mango
- 2 Cups Plant Based Milk (we love Oat Milk) *
- 2 Tablespoons of Peanut Butter **
Directions:
- If you are using fresh Spinach, soak Spinach in a water bath to remove all dirt.
- Add all ingredients to a stand mixer and blend until smooth. It’s that simple!
*If you like a thinner smoothie, you can add more milk to thin it out.
**For those with a nut allergy, use Sunflower Seed Butter or Tahini instead.
**For those with a nut allergy, use Sunflower Seed Butter or Tahini instead.
Hope you enjoy these great vitamin packed recipes. If you don’t have all of the ingredients, play around a little, and get creative with what you do have. If it tastes too bitter or too GREEN, add a little more fruit. Once you get the hang of it and figure out the ratio of fruit to vegetables that you and your kids like, the sky is the limit! Remember to include your kids in as much of the process as possible so they stay engaged and interested. Now have fun with it and get juicing!
Betsy
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