Why Smoothies in Fall?
Because smoothies are fun to drink and mask the ‘nutritious’ aspect of food, I like smoothies that provide kids with the nutrients they might miss out on otherwise. In addition, smoothies can be easier on the gut than whole fruits and vegetables for kids who are experiencing upset stomach or IBS.
A favorite kid-friendly smoothie is the Halloween Green Slime Smoothie. It’s simple to make with just 4 ingredients; is packed with iron, calcium, protein and antioxidants- nutrients essential for children’s immunity, growth and development; and the sweetness is all natural.
Does my child need to eat greens?
Children 4-8 years old should eat 1.5 cups of dark leafy green vegetables per week (ages 9+ should get 2.5 cups/week), but the average child of any age only eats about ¼ cup of these.(1)
Spinach smoothies are a great way to increase this incredibly important food group. The apple and orange juice not only add natural sweetness, but also calcium and vitamin C. The hemp seeds provide a non-animal protein source.
HALLOWEEN GREEN SLIME SMOOTHIE RECIPE
Here’s the ‘Green Slime’ recipe:
Ingredients
1 cup spinach
1 cup fortified 100% natural orange juice (no sugar added)
½ apple
3 Tbsp hemp seeds
Directions
Blend ingredients for about 60 seconds and enjoy!
Nutrition for 8 year old child:
333 Calories, 12g Protein (35% DV), 42g Carbohydrates, 4g Fiber, 0g Added Sugar, 1g Saturated Fat, 81mg Calcium (8% DV), 4mg Iron (39% DV).
References
(1) U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.