Getting kids to eat a variety of veggies can be a battle. Not only does research suggest that kids should be getting at least 5 servings of fruits and veggies a day, but that it’s important to have diversity to ensure that important micronutrients are being consumed. While most kids (like my own) will munch on carrots and bell peppers, they are a lot less likely to eat kale and squash. So, I created a daily kid-friendly smoothie to boost their intake without a fight.
It Takes Two to Mango-Tango Smoothie
1/2 cup organic mango juice
1/2 cup frozen butternut squash or cauliflower
1/2 cup frozen spinach or baby kale
1/2 cup frozen berries or 1/2 banana
1/2 scoop vital proteins unflavored collagen powder
1 tsp. MCT oil
1 tsp. ground chia seed
1 tsp. ground flax seed
Add water to make it the consistency you would like
Many parents ask me if it’s ok to give kids juice. Juice, on its own, can be too much sugar for kids on a regular basis, but this smoothie is packed with fiber, protein and fat which slows the digestion and absorption of fruit sugars. A little juice is a small price to pay for 1 1/2 cups of fruits and veggies to start their day.
Tip: Add an apple or orange with carrots, celery, or bell peppers to lunch and broccoli, green beans or roasted Brussels sprouts to your dinner and you’ve covered your bases each and every day!
Author Megan Barnett is a functional nutritionist in Portland, OR. Megan holds a bachelor’s degree in dietetics from Kansas State University and a master’s degree in human nutrition and functional medicine from the University of Western States in Portland. Her unique education blends conventional nutrition science with cutting-edge evidence-based research aimed at identifying and reversing root causes of unwanted symptoms and disease using nutrition to support healing. Learn more about Megan, or get in touch with her by email.
Hyatt Training is a collective of certified, enthusiastic and innovative personal trainers in Portland, Oregon. To read more nutrition-related posts like this one, follow this link.
