If I’m being honest, now’s a good time to admit that my children probably don’t get their daily dose of fruits and vegetables on a regular basis. I mean, we always serve a vegetable with dinner and fruit is considered their “dessert” after the meal, but those are just two servings of the daily recommendations.
The USDA’s Dietary Guidelines recommend adults eat anywhere from 5 to 13 servings of fruits and vegetables per day depending on age, gender, physical activity, and overall health.
Over the summer, I make trips to the grocery store twice a week. On Monday of the week, I pick up fruits and vegetables that will last us until my next shopping trip on Thursday. If we have any fruits starting to ripen too quickly, I add them to smoothies and my kids love them!
Smoothies help us get to that daily recommendation of 5 servings per day, and it’s a welcomed treat on hot days! (Plus, they are super easy to make at home!)
This kid approved fruit smoothie can be customized to your liking or what you have on-hand. I like to start with strawberries, bananas, raspberries and pineapples, but if I have oranges, I remove the seeds and throw the segments in. If I have spinach, I toss in a few leaves… trust me when I say your kids will never know what’s inside!
To make a delicious fruit smoothie, blend together:
- 1 banana
- 1/2 cup strawberries
- 1/2 cup raspberries
- 1/2 cup pineapple chunks
- segments from 1 orange (with seeds removed)
- 1 cup milk or juice (apple and grape are perfect for this!)
- 1/2 cup yogurt
- 1 cup of ice
Divide the smoothie into cups and serve immediately.
TIP: Prepare and freeze fruit in ziploc bags prior to making the smoothies and eliminate the need for ice! I like to combine our favorite fruit combinations, so all I have to do is take out a bag of fruit and toss into the blender with milk and yogurt!