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Making a healthy smoothie for kids is more about increasing their fruit and vegetable intake than boosting with superfood nutrients. When we make smoothie recipes for adults, yes it is about getting in lots of the good stuff, but we also try to make every calorie count with nutrient boosts such as maca or goji.
Here we take some simple ingredients, and maybe a few hidden veg, to make some delicious child-friendly smoothies. Perfect for morning or afternoon snack time to keep energy levels up and little brains ticking.
Secret greens smoothie recipe
Sharp kiwi and mild sweet pear act as the perfect foil for the green goodness of spinach. You could use milk as the base to create a milder creamier smoothie, or just stick to water. You could use apple juice but that will up the sugar content for little teeth. Feel free to use fresh, frozen or canned pear; frozen will give a thicker, more frosted texture. You can add more or less liquid according to your child’s preference. Instead of fresh spinach, you could substitute with a half teaspoon of our spinach powder. Straight from the pantry, it is an easy way to sneak in those hidden veggies.
Makes 2 x 4oz servings
1 cup water or milk
1 cup pear chunks, fresh or frozen
1/2 cup baby spinach leaf
1/4 cup chopped kiwi fruit
- Add to a blender and blitz until smooth
Tropical treat healthy smoothie for kids
Kids seem to love mango. Maybe its the sweet fruity flavour or maybe its that thick slippery texture. Whatever the story, it is all good news as mango is packed with vitamin C and other healthy goodies. You can hide a bit of carrot in here for extra veg; use juice or substitute with half a teaspoon of carrot powder. Again, feel free to use fresh, frozen or tinned fruit and adjust the consistency to your child’s taste.
Makes 2 x 4oz servings
1 cup coconut milk
1 cup mango chunks, fresh or frozen
1/2 cup pineapple chunks, fresh or frozen
1/4 cup carrot juice
- Add to a blender and blitz until smooth
Peach melba shake smoothie recipe
By using more milk to fruit, and even a spoonful of whey protein powder, you create more of a shake than a smoothie. Using frozen fruit will give a thick shake effect, like a burger shake made with ice cream. For a quick storecupboard fix you could use our fruit powder; substitute about a teaspoon of either the berries or the peach. If you wanted to use both powders, add more banana for texture.
Makes 2 x 4oz servings
1 1/2 cup of milk
2 teaspoons whey protein powder
1/2 cup frozen raspberries
1 cup frozen peaches
- Add to a blender and blitz until smooth
To sum up, it is easy to get more fruit (and even veg) into kids and set them up with good habits for life.
This breakfast healthy smoothie recipe is ready in minutes and can even be made using only store cupboard ingredients.
A thick and satisfying smoothie makes the perfect breakfast, quick to make and easy to digest it gives you everything you need in one delicious go.
So why not start your day the right way with all the nutrients you need to be at your best.
Breakfast healthy smoothie recipe
Easy to drink, and easy to digest, this breakfast smoothie will fill you up and keep you feeling fuller for longer. Made with milk as a base, it is up to you whether you go dairy or non-dairy. With added protein powder for a creamier texture and extra amino acids, again you can choose whether to go dairy or plant-based. Banana is the ideal fruit for breakfast, particularly in a smoothie where it blends into creamy sweetness. Not just about flavour though, banana packs a punch in the nutrient department with resistant starch for blood sugar control and plenty of heart-healthy potassium. Oats deliver that all important carbohydrate energy, but in the slow-release form of beta-glucan.
Throw in some maca powder for its magical powers and add in a dash of flax for fibre. By the way, did you know that both of these superfoods helps to balance hormones? Yeap. And that is just as relevant for men as it is for women.
To make this recipe you will need…
2 cups milk, dairy or non-dairy
1 banana, frozen in chunks or 1 tbsp banana powder
1/3 cup oats
1 tbsp maca powder
1/4 cup raw almonds
1 tbsp flax powder or LSA mix
For the garnish
Drizzle of honey
1 tbsp bee pollen
And now for the method…
There’s only 3 steps.
- Garnish with bee pollen and a drizzle of honey
One of the best ingredients for a smoothie, kombucha is an excellent way to bring an interesting twist to your smoothies and acai bowls.
Kombucha is said to offer many health benefits whilst the fizzy texture and sweet sour flavours can bring endless interest to your smoothie recipes.
A mildly fizzy sweet/sour drink made from fermented tea, kombucha is brewed by adding a live culture, known as a scoby, to sweetened tea. A live mixture of bacteria and yeasts, this converts the sugar into a very small amount of ethanol and acetic acid. This accounts for the slightly vinegary taste. People have been drinking fermented tea for thousands of years and it is through increased interest in gut health that we are seeing a revival.
What are the health benefits of using kombucha as a smoothie ingredient?
Kombucha is one of the best ingredients for a smoothie for digestion because kombucha is an excellent source of probiotics. Live organisms that can improve digestion, probiotics help to balance the gut flora. Made from green or black tea, kombucha is also full of the antioxidant benefits these teas provide.
How can I use kombucha as an interesting ingredient in my smoothies?
Kombucha adds interest in the form of fizz. It also brings a sweet yet sharp taste. It makes an excellent alternative to water, juice or milks as a base. When added before blending, the result will not be fizzy but the bubbles form a nice cappuccino style froth on the top. Poured in as a top-up after blending, kombucha adds a nice fizzy edge. Try mixing fruit powders straight into kombucha for a quick nutrient boost.
Because kombucha comes in a range of flavours, you can make interesting combinations. Try mixing peach and goji powders with mango flavoured kombucha. Or add acai powder to apple and pomegranate. In the recipe below we use ginger kombucha alongside fresh ginger. Ginger is also know for its digestive properties so its a double whammy.
Recipe for pineapple and ginger kombucha smoothie
A refreshing blend of pineapple, lime and ginger with a hint of mint. Boosted with goji berries for extra antioxidant action, and enlived with the pep of ginger kombucha.
Makes 2 x 150ml servings, or 1 x 300ml serving
1 cup frozen pineapple 1 inch peeled fresh ginger 1 teaspoon lime zest 1 cup ginger kombucha 1 teaspoon goji powder 2 sprigs fresh mint
- Blitz all of the ingredients in a blender and serve.
If you haven’t tried using kombucha in your healthy smoothies and shakes, why not give it a go?
There isn’t always time to mess about with chopping boards and blenders so we created five of the best recipes for smoothies that you won’t need to chop or blend.
Some ingredients, such as maca or hemp powder, blend into liquid less readily than others so a few of the recipes require a jug and a wire whisk. Fruit and vegetable powders blend far more easily, so they need nothing more than a spoon and a glass.
Thickening ingredients such as protein powders, chia or oats may be used to create a thicker or creamier texture.
Five of the best recipes for smoothies
Banana, maca, almond butter no-blend smoothie recipe
A creamy blend of milk, oats and banana powder with added maca powder for hormone balance. Enriched with a spoon of almond butter and garnished with crunchy sweet bee pollen.
200ml oat milk
1 tbsp banana powder
2 tbsp quick porridge oats
1 tsp maca powder
1 tsp almond butter
Drizzle of honey
Scatter of bee pollen
- Whisk all of the ingredients, except the bee pollen, together in a jug using a wire whisk.
- Pour into a glass and garnish with the bee pollen.
- If you wish, allow the smoothie to stand for 20 minutes to soften the oats to a creamier texture.
Pomegranate, berries, and acai no-blend smoothie recipe
More of a boosted juice than an actual smoothie this will however provide a blast of antioxidant berries and sharpen the senses with its zingy flavours.
200ml pomegranate juice
1 tbsp mixed berry powder
1 tbsp acai powder
- Stir all of the ingredients together until blended.
Cacao, date and chia no-blend smoothie recipe
Calming cacao provides energy and boosts your mood, with a touch of sweetness from date syrup, and chia to keep you feeling fuller for longer.
2 tbsp cacao powder
1 tbsp chia seeds
1 tsp date syrup
- Whisk all of the ingredients together in a jug using a wire whisk.
- Pour into a glass and, if preferred, stand for 20 minutes to allow the chia to thicken.
Kombucha, mango and goji no-blend smoothie recipe
Fizzy and fruity, this no-blend smoothie is full of anti-oxidant power. Kombucha brings its unique flavours and gut healing qualities to the glass.
200ml kombucha, flavour of your choice
2 tbsp mango powder
1 tbsp goji powder
- Stir the powders into the kombucha until smooth.
Apple, hemp and greens no-blend smoothie recipe
Sweet apple juice takes the edge off the green flavours whilst hemp adds texture and protein.
200ml pressed apple juice
2 tsp spinach powder
1 tbsp hemp powder
- Whisk all of the ingredients together using a wire whisk.
- Pour over ice to serve.
We hope you try these no-blend recipes for yourself and see how easy it can be to make the most of fruit and vegetable powders.
Although a smoothie made in a blender is a beautiful thing, there are times when you really need your smoothie recipes to be more grab and go. With a wide range of powders beyond the protein variety now available, it is perfectly possible to make all kinds of smoothies straight in the shaker or glass.
Let us talk you through the process so that you can create your own no blend smoothie recipes at home.
Step by step smoothie recipes straight from your pantry
When creating blender smoothie recipes you make a series of decisions. When making smoothies without a blender you follow this same procedure yet think a little more carefully about how those ingredients will blend together by stirring of shaking. Consider what you want from your smoothie; do you want a refreshing fruity drink or something creamy and full of protein? Many superfood powders such as maca or hemp have quite strong flavours that blend best in sweet creamy concoctions, whilst fruit powders and berries such as acai or goji are well suited to the less creamy sharper end of the spectrum.
Step 1 – Choose your liquid
Depending on the overall result you want to achieve, there are so many options available to you. On the heavier milky side, you have the obvious choice between dairy or non-dairy. Non dairy milks tend to have a thicker texture so will affect the end consistency of your smoothie recipes. Coconut milk out of the can is the creamiest thickest option, and the full coconut flavour it brings can be quite decadent. You could also consider kefir, or just plain old yoghurt thinned down with milk or water.
On the non-creamy side think kombucha, cold teas, or fruit juice. Or even just water.
Here, we chose dairy cow milk.
Step 2 – Choose your fruit or vegetable powders
Again, you will have some idea of where you are going based on those original decisions. Because here we have taken the creamy route, we chose banana powder. There is absolutely nothing to stop you mixing any fruit or vegetable powder with a creamy liquid of course. Vegetable powders would go particularly well with yoghurt or kefir for example. And berries go beautifully with coconut milk. Mmm peaches and cream…
Step 3 – Choose your superfoods
Not that fruits and vegetables aren’t the original superfoods, but we are talking about all those little extras now available to us. Some superfood powders need a milky creamy base to taste their best. Maca, for instance, can be overpowering, but in a thick creamy banana shake it lends a hint of malty goodness. Hemp has a distinct flavour that can be almost grassy. Cacao goes with most things, but sits particularly well in creamier concoctions. Goji powder and acai powder are deeply fruity and acidic, so go particularly well with fruit juices, teas and kombucha. Don’t forget that making great smoothie recipes is all about flavour. Chugging something down just because it is good for is not the aim here at all. So, superfood powders. We chose cacao, maca, and hemp to go with our banana and milk.
Step 4 – Choose any sweeteners and additional flavours
You may need to sweeten your smoothie to suit personal taste or simply to bring the best out in all the flavours. Maybe you want a specific flavour like mint, or rosewater. Maybe you want to bring in a bit of texture with a nut butter. Keep sweetener to a minimum to hold on to nutrient value and keep excess calories to a minimum, and choose all natural extracts.
Here we added a teaspoon of date syrup for sweetness, and a teaspoon of vanilla extract.
Step 5 – shake or stir
That’s it. Shake or stir it all together until well blended.
Pour over ice. You could pour it through a strainer to get rid of any small lumps of powder that did not so mix so well.
Add a garnish if you wish. Here we added a boost with cacao nibs and bee pollen. A bit of texture and some extra nutritional benefit.
We hope you learned from this post how easy it can be to think a little differently and make some fantastic smoothie recipes without the mess or fuss of a blender.
Gone are the days when smoothies were purely a way to get your 5-a-day in liquid form. A convenient nutrient booster yes, but mother nature, via modern nutritional science, has given us so much more to play with. These three healthy recipes for smoothies are not only delicious and nutritious in their own right, but also make the most of some clever superfood nutrient boosters to really up the ante. With little or no chopping, and a quick blitz in the blender, these super smoothies will keep you going for the day.
Alongside your larder of smoothie ingredients, there are a few easy tips you can follow to get the most from these healthy recipes for smoothies. A little quick and easy advance preparation is all it takes. Some of the best smoothies are ice cold and full of semi-frozen texture so make good use of both the freezer as well as the cupboard and you will always be good to go.
- Frozen fruits are the mainstay of many a good smoothie. In these recipes we make use of frozen berries and frozen banana slices. Freeze 1 inch chunks of banana laid flat in a freezer bag. Once solid you can fill the bag and store away in the freezer for easy use. This is an excellent way to use up those browner bananas in the fruit bowl, and they taste sweeter that way too. Ditto berries. Whilst you may use commercial bags of frozen berries, freezing those you have left over from fresh is also a great waste saver.
- Ice cubes are another good way to get frosty flavour into your healthy smoothie recipes. We make use of coconut milk in these recipes, but you can experiment with anything that might make life a little easier and even control kitchen waste. Try freezing cold teas such as green, earl grey or herbal blends. Think of liquids that you might use and could freeze to give maximum flavour to your smoothies rather than dilute them with ice made from water.
What will I need to make these healthy recipes for smoothies?
As well as coconut milk ice cubes, frozen mixed berries, and frozen banana chunks, here’s the list of ingredients we used for these 3 smoothie recipes. Most of the ingredients came straight from the storecupboard for minimum waste and maximum speed.
- Vanilla Extract
- Flaxseed powder, or LSA mix
- Chia seeds
- Maca powder
- Hemp powder
- Acai powder
- Goji powder
- Spinach powder
- Cacao powder
- Cacao nibs
- Dried mulberries
- Dried dates
- Milks; coconut, oat, cow
- Juices; pomegranate
- Whole limes
Pom berry smoothie recipe
Full of fruity sharp flavour, this berry based smoothie is packed with antioxidant power. Best served immediately whilst still semi frozen, yet still great later if you need to put it a bottle and go.
Makes 1 serving
1 cup pomegranate juice
1/2 cup frozen berries
1 tablespoon acai powder
1 tablespoon goji powder
2 tablespoon dried mulberries
- Blitz all ingredients in a blender until smooth and slushie thick.
Lime and green smoothie recipe
A great tasting green smoothie thanks to a healthy shot of lime juice and the creamy calm of coconut. The chia adds an almost ice cream texture and lots of fibre.
Makes 1 serving
1 cup coconut milk
1 tablespoon flax seed or LSA mix
1/2 cup coconut ice
Flesh of 2 whole limes, plus the zest
2 teaspoon chia seeds
1 tablespoon spinach powder
- Blitz all ingredients in a blender until smooth and ice cream thick.
Choc date shake smoothie recipe
Like your favourite chocolate shake with nutritional powerhouse cacao, the sweetness of dates and a kiss of vanilla. The maca powder gives it a hint of malted flavour.
Makes 1 serving
1 cup milk (dairy or non-dairy)
3/4 cup frozen banana
2 tablespoon cacao powder
1 tablespoon cacao nibs
1 teaspoon vanilla extract
2 pitted dates
1 tablespoon hemp powder
1 teaspoon maca powder
- Blitz all ingredients in a blender until smooth and shakey thick.
We hope you are inspired to try these three healthy recipes for smoothies. Let us know how you get on. Our post on top ten acai ingredients looks at the benefits of some of the ingredients used here.
A matcha tea and chia smoothie is an easy healthy breakfast and a combination that you can easily keep in your home pantry.
Use 3 teaspoons of Chia seeds to 1 teaspoon of Match tea Powder. Preparation is easy just add water and stir. The gel that forms around Chia Seeds is due to soluble fibre in the chia seeds
About Match Tea
Matcha is a highly nutritious concentrated tea powder made form the whole of the tea leaf making it an antioxidant powerhouse . Matcha is high in epigallocatechin gallate (EGCg) the cancer fighting catechi. Whereas Chia seeds are high in vitamins, minerals and antioxidants.
Chia seeds can soak in up to ten times their weight in water. This helps in maintaining the proper level of hydration and electrolytes in your stomach and actually optimize your body’s ability to effectively absorb other nutrients. Chia seeds have an extremely low glycaemic index of 1, (below 55 is considered low) and actually helps to lower the rate at which other carbohydrates are converted to sugars.
Your Chia and Matcha smoothie is another example of simple clean eating of natural foods that are chosen to focus on boosting nutrients and sustaining energy levels.
Organic Coconut Chips is another prime acai bowl ingredient product of a Boost Nutrients brand. Boost nutrients are organic food and ingredient distributors and suppliers to Australian retailers and groceries. Opera Foods are the parent company of Boost Nutrients.
Shaved Organic Coconut Chips contain protein, fats, carbohydrates, sugars, sodium all natural wholefood goodness that helps our immune system to resist against illness.
Organic Coconut Chips an ideal ingredient
Organic coconut is an ideal food for morning breakfast and snacks that can be taken with muesli or granola, moreover, it can be used for the purpose of baking as well as desserts and sometimes as a garnishing for an exotic dishes.
The highly nutritious acai bowl, as well as smoothies, can be topped with the help of Organic Coconut Chips. Organic Coconut Chips are rich in zinc and other minerals that help to advocate the natural defense system of an individual. It aids to control blood sugar as well as cholesterol level of an individual.
Smoothie bowl, Granola bowl, and Acai bowl are the easiest and healthiest breakfast which is nutrient-rich, quick and easy to be made. They are made up of granola with powdered fruits and vegetables mixed in almond milk or normal milk with some added toppings of superfood seeds. But another great topping can be Whey Protein Concentrate.
The Smoothie bowl and Granola bowl have a similar taste and texture to the smoothie or granola drinks the only difference is because of the extra added toppings and ingredients the bowls become slightly thicker and easier to eat with a spoon.
In addition to ingredients such as Carrot Powder, Beetroot powder, Mixed Berries, Banana powder, peach powder, etc you can also add nuts and almonds as great toppings. You can also add Vegan protein powders like Hemp Protein powder, Pea protein powder, and Whey protein concentrate to improve your muscle growth and digestive system.
Boost Nutrients provides a wide range of Smoothie ingredients, Fruit Powders and Green vegetable powders. Also protein powders like Fonterra Whey protein powder, organic ingredients, and healthy cereals. Visit our online store to check out all our products in detail.
Boost Nutrients offers a great range of green vegetable protein powders which can be used to make fast efficient and healthy breakfast smoothies. One of the main concerns of a Vegan is the possibility that they might lack enough proteins and nutrients.
Each Vegetable has its own special nutrients. For Boost Nutrients, the fruit and the vegetables puree are made to undergo a unique process of slow temperature drying after it is pureed. Boost Nutrients have a wide range of powdered fruits and vegetables.
You can make the best Green Smoothies with the Super Greens Powder which is available in our online store. Some of the High Nutrient Powder available in our store is Goji Bery, Banana, Peach, Mango, Mixed Berry, Acai Berry.
You can visit us at Boost Nutrients to get detailed information on each product. Boost Nutrients is distributed in Australia by Sydney’s main cafe and wholesale food suppliers Opera Foods.