4 Smoothies That (Shhh!) Contain Vegetables

You might not be able to disguise every vegetable in a tasty smoothie, but there are some that make fun vibrant colors (suggesting the vitamin mix they possess) and are easy-to-go-down for kids. Don’t let the green color of the smoothie distract you; close your eyes and enjoy the combination of flavors. You’ll have to work hard to find the veggies in it.

Here are six vegetables that taste good in smoothies:

Spinach: Great source of vitamin C, vitamin, A, vitamin K, magnesium, iron, and vitamin B2.
Beets: Great source of folate, vitamin C, and fiber.
Kale: Great source of vitamin K, vitamin C, and other antioxidants such as quercetin.
Carrots: Great source of beta carotene, fiber, vitamin K1, and potassium.
Pumpkin: Great source of vitamin A, lutein, and zeaxanthin (thought to help protect eyesight).
Purple cabbage: Great source of vitamin C, carotenoids, and flavonoid antioxidants.

Different color foods bring different levels of nutrition. Remember to change things up to give your kids the best balance of vitamins and minerals.

If you are relying on smoothies to help your child get their most balanced nutrition needs, you’ll want to have a plan of attack so they don’t get bored or catch on. Yes, this is one of those times you can be covert and not tell your kids what you are doing.

To help your child enjoy their smoothies (vegetables), vary the type of smoothie you make. This helps prevent boredom and gives your kids different flavors to enjoy. Even if they have a favorite, change it up so they remain excited about these tasty — and nutritious — blends.

1. Start with fewer veggies to make sure the taste doesn’t stand out. You want kids to enjoy the smoothie from the first sip. Over time, you can increase the veggie servings in the smoothie to add more nutritional value.

2. Don’t let them see you make the smoothie — at least at first. If they see it, they will assume the taste of it and might not want to even try it.

3. Put the smoothie in a closed container or sippy cup where they can’t see the color. Some kids might turn the smoothie away at the sight of green.

4. Couple the veggies with fruits and juices you know your child likes. Even saying, this is a “grape juice smoothie” can get a kid who loves grape juice running to get his vegetables.

5. Hide it in souped-up veggie powder. “You can add a plant-based protein powder into your favorite smoothie and your kids won't know it's there," mom of two Melissa Vodehnal suggested to Mom.com.

6. Pay attention to ratios. “Do not overdo the amount of any one vegetable which can alter the consistency and flavor of the drink," nutritionist Christine Conley Reeb told Mom.com. "Blend the smoothie really well. And add a little sweetness from fruit to complete the taste. If all else fails, freeze it like a popsicle.”

Vegetable smoothie recipes don’t need to be complicated. You can choose to use fresh or frozen veggies to make them along with your favorite fruits and juice. However, be aware of the amount of sugar you are adding with juices — we want nutrition without children bouncing off the walls.

Make sure you have a good blender that breaks all solids down into a smooth but thick liquid.

Here are a few recipes to start you off. Simply put all of the ingredients from each recipe into a blender, cover, and blend to your desired consistency.

Apple-Spinach Smoothie

• 1 cup spinach
• 1 green apple
• 1 banana
• Cold water (enough to cover everything)
• 1/2 cup ice
• Teaspoon of chia seeds (optional)

Carrot-Turmeric Smoothie

• 1 cup pineapple
• 1 banana
• ½ tbsp fresh ginger
• ¼ tsp ground turmeric
• ½ cup carrot juice
• 1 tbsp lemon juice
• 1 cup almond milk

Cabbage-Berry Smoothie

• ½ head of purple cabbage
• 1 cup blueberries
• 1 cup strawberries
• 1 banana
• 1 cup berry Greek yogurt
• 1 cup cold hibiscus tea
• ½ cup almond milk

Strawberry-Beet Smoothie

• 1 cup raw beets
• 1 cup strawberries
• 1 banana
• 1 cup milk
• 1 Tbsp lemon juice
• ½ Tsp cinnamon
• 1 Tbsp flax seeds (optional)

Remember that your veggie smoothies can get creative and change based on the fresh or frozen fruits you have on hand. Experiment with different combinations to find the ones that your child asks for.