How to Make Smoothies Your Kids Will Actually Drink

A smoothie can be a quick breakfast or an easy snack, but only if your kids drink it. The good news is that most smoothies follow the same formula. Once you know it, you can make a new one every morning without a recipe.

The five-part formula

Think of every smoothie as five building blocks:

• A liquid: milk, a plant milk, or water with a little juice.
• A creamy base: banana, yogurt, avocado or frozen cauliflower.
• A fruit for sweetness: berries, mango, pineapple or peaches.
• A vegetable: spinach is the classic, and it is mild once blended.
• A boost: nut butter, oats, chia seeds or a scoop of protein, if you use it.

Start with one cup of liquid, one cup of fruit, a half cup of base, a handful of greens and a spoonful of boost. Blend until smooth, then adjust.

Make the color work for you

Kids drink what looks fun. Blueberries and spinach make a deep purple that hides the green. Mango, pineapple and a little spinach look like a sunny yellow-green drink. Strawberries and banana look like a milkshake. Let your child pick the color theme.

Start sweet, then go greener

If your kids are skeptical, begin with a mostly fruit smoothie and just a small handful of spinach. Add a little more over a few weeks. Going slowly keeps them from noticing a change.

Get the texture right

Too thin and it tastes like juice. Too thick and it is hard to drink. Keep frozen fruit on hand, since it makes smoothies cold and thick without ice. If it is too thick, add a splash of liquid. If it is too thin, add more frozen fruit.

Let kids help

Children are more likely to drink what they made. Let them pick the fruit, drop everything into the blender and press the button, with you holding the lid. Give the drink a name. Silly names help.

Save time on busy mornings

Make smoothie packs on the weekend. Fill freezer bags with fruit, greens and a spoon of oats for each smoothie. In the morning, dump a bag into the blender, add liquid and blend. Breakfast takes under five minutes.

Common problems and fixes

• Too bitter: add more banana or a little honey for children over one year old.
• Grainy: blend longer, or soak oats and seeds first.
• Too green: add berries to darken the color.
• Separates: drink it right away, or shake it before serving.

Five easy combinations to try

• Strawberry banana: strawberries, banana, yogurt, milk and a little spinach.
• Tropical green: mango, pineapple, spinach and coconut milk.
• Berry oat: mixed berries, banana, rolled oats and milk.
• Peanut butter banana: banana, peanut butter, milk and a few ice cubes.
• Peach cobbler: frozen peaches, yogurt, oats and a pinch of cinnamon.

Start with the one your child is most likely to enjoy, then rotate.

A note on allergies and safety

If anyone in your family has food allergies, check every ingredient, including plant milks and nut butters. Leave out honey for babies under one year old. Cut up frozen fruit for little ones so it blends smoothly and does not stay in hard chunks. If you have questions about your child's diet, ask your pediatrician.

Keep it going

Let kids vote on the smoothie of the week, and keep a list of the favorites on the fridge. Rotating a small set makes mornings easy and stops the "I don't like it" arguments, because they already chose it.

Want more ideas?

If you would like a collection of recipes organized by what kids like, with a shopping list to match, the Busy Family Smoothie Recipe Book is a printable you can keep on your kitchen counter.