Updated: Dec 6, 2020
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.
A favorite is ‘Green Slime.’ 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.
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.
Here’s the ‘Green Slime’ recipe:
1 cup spinach
1 cup fortified 100% natural orange juice (no sugar added)
3 Tbsp hemp seeds
Blend ingredients 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).
(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/.