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Kid Friendly Smoothies (skip the popsicles!)

Kid Friendly Smoothies (skip the popsicles!)

Kid Friendly Smoothies (skip the popsicles!)

Instead of giving my kiddos a sugary popsicle that would result in a sugar crash temper tantrum, I started making nutrition dense smoothies that they LOVED.


I have absolutely no judgement, because my childhood was full of ice cream, Freezies, popsicles, and creamsicles! We still had the odd treat here or there, or I will catch Maverick hiding with the tub of ice cream…

It’s all about balance, friends!

The true reason behind me writing this, is I have a firm theory, that is backed up by truth:

Kids don’t need sugar to survive or function.

It actually serves them no purpose, besides flavour satisfaction.

Reasons to reduce sugar in your children’s life:

  • Tooth decay/ poor dental health

  • Skin and hair issues

  • Behavioural issues

  • Bed time and nap issues

  • Poor brain function

  • Digestion issues

  • Obviously lacking vitamin + mineral intake

  • Here is a resource on how to reduce sugar intake.

  • Here is another resource how to take your kiddo’s sweet tooth in 30 days.

My favourite ways to make healthy, satisfying smoothies that my children love

My main recipe that makes 3 perfect kid servings:

  • 1 cup of berries

  • 1/2 cup of veggies (you can add spinach, peppers, or even frozen cauliflower, too!)

  • 1/2 cup real orange juice

  • 1/2 cup of milk of choice (we use unsweetened cashew milk)

  • 1 banana

Our second go- to:

  • 1/2 cup berries

  • 1/2 tropical fruit (mangos, pineapple, kiwi etc)

  • 1/2 cup veggies

  • 1/2 cup real orange juice

  • 1/2 cup of milk of choice

  • 1 banana

I usually pour the kiddos their own glasses, and keep the 3rd mini serving for myself, or as a top up if they chug it!

Next, I add in secret ingredients!


No, this isn’t some weird, inappropriate add in to help my kids sleep or anything. These are powerful, nutritious add- ins that we use to optimize our health!

I have a list of ingredients with the health benefits on why I add them!

Chia seeds

I will only add about 1 tsp per smoothie. Chia seeds hold a ton of weight in water, so less is more!
(fun fact: if you eat them dry, they can constipate you because they absorb a ton of water. So don’t add too much in this step!)

They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the "good" cholesterol that protects against heart attack and stroke. You can read more here!

Flax seeds & ground flax seeds

I add about 1tbsp per serving!

Not only are they amazing for milk supply if you are a nursing mama, but they serve as a super filling and nutritious add in!

How many of your kids seem to be hungry 24/7 during summer break?

This is your solution.

Add it to cookies smoothies, and oatmeal!

They are rich in the omega-3 fatty acid ALA, lignans and fiber, all of which have been shown to have many potential health benefits. They can be used to improve digestive health, lower blood pressure and bad cholesterol, reduce the risk of cancer and may benefit people with diabetes. There is a ton more research here!

Hemp seeds

I love adding these on top of my smoothies for decoration, or just simply blending. I only add about 1-2tsp, as I feel like the flavour is intense, and they are super filling!

They have a mild, nutty flavor and are often referred to as hemp hearts. Hemp seeds contain over 30% fat. They are exceptionally rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3). They also contain gamma-linolenic acid, which has been linked to several health benefits. Read more here!


Spirulina has an intense taste. Make sure to create a very fruit dominate smoothie, and add less than 1/4-1/2 of a tsp!

This is an insanely beneficial add in! It detoxes heavy metals, lowers blood pressure, helps prevent cancer, boosts energy, improves immunity, dense in protein, reduces inflammation, balances cholesterol, increases positive intestinal flora, and regulates blood sugar! There are some wonderful studies, like this one, that encourages you with deep information!

How many of you are going to swap from popsicles to smoothies this summer? Tag me on instagram @adrianne.reelie if you plan on making the change with me!

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