Green Smoothies for Kids

Green smoothies are perfect for getting essential nutrients into a toddler who won’t stop playing to eat or any child who turns their nose up at fruit and vegetables. It is important to include a source of protein or healthy fats to prevent an insulin spike from the high carbohydrate content. I use whole milk yoghurt, but avocado, coconut oil, flax and chia seeds make great alternatives.

Including blackstrap molasses in green smoothies for kids provides them with extra calcium and iron, nutrients that are often lacking in young children’s diets. The berries make this ‘green smoothie’ a deep red so it should still appeal to a child that has an aversion to green food.

As a busy parent green smoothies are also great to freeze in reusable pouches for a healthy snack on the go.


1 banana, peeled

1 apple, cored and chopped

1 carrot, chopped

2 loosely packed cups of chopped up spinach or kale

1 cup of coconut water

1 cup of frozen berries

½ cup of whole milk yoghurt

1 tablespoon of blackstrap molasses for extra calcium and iron


1 tablespoon of flax seeds or oil

1 tablespoon of chia seeds

½ avocado

1/2 lemon, peeled

1 tablespoon coconut oil

1 tablespoon maple syrup of honey (over 12 months)

Recipe and photo by Charli Nimz

Leave a Reply

Your email address will not be published. Required fields are marked *

Human Check * Time limit is exhausted. Please reload CAPTCHA.