Smoothies: the Perfect Snack for Kids

Snacks. As if moms don't have enough to do in a day, kids seem always to want a snack. It can be maddening when little ones ignore a healthy lunch only to clamor for something to eat as soon as you clear it away. While snacks like Goldfish or pretzels are convenient and kid-friendly, it's better to limit processed food high in salt, sugar, and preservatives, especially if they ignore the healthy meals you prepare.

Enter the smoothie. Smoothies are a great way to give kids a snack while making sure they're eating food that nourishes them. All you need is frozen fruit of just about any kind and any combination you like of yogurt, milk (or milk substitutes), and juice. They're simple to make: put frozen fruit in a blender or food processor, let it thaw for 20 minutes or so, and then add some yogurt and blend. You'll get a soft-serve ice cream consistency that kids go crazy for.

If your kids prefer to drink a smoothie, you can skip the yogurt completely and use milk or juice. Remember that yogurt is filling and healthy, though, so try thinning it out for a drinkable smoothie. Get a pack of large silicone straws, which are eco-friendly and easier to drink through, and your kids will have a refreshing drink that's packed with vitamins and calcium.

If you're looking for a dessert idea that also happens to be healthy, freeze banana slices and add a big dollop of peanut butter along with 1/4 cup cocoa powder. Blend it with just enough milk till it reaches soft-serve consistency, and the kids will think they have chocolate peanut butter ice cream! The banana flavor is masked by the cocoa and peanut butter but adds the body it needs.

Almost any combination of fruit works. Mangoes, peaches, pineapple, banana, and any berry are delicious. You can try one fruit at a time or combine them any way you like. You can add coconut milk or cream of coconut to pineapple and banana for a piña colada smoothie that tastes like a day at the beach. You can add protein powder or sneak vegetables in for picky eaters. Avocados and sweet potatoes are super healthy add-ins that kids usually won't eat on their own. They supply tons of vitamins and fiber to a smoothie, but fruits can hide the flavor. If your kids notice the color, you can use it in the chocolate peanut butter recipe and add more cocoa powder if you need to.

A money-saving bonus to smoothies is that you don't even have to buy bags of frozen fruit. Any fruit getting overripe or soft can be sliced up and flash frozen on a cookie sheet, then stored in freezer bags until you use it. Bag fruits individually or in combinations you enjoy. Those peaches you bought that tasted mealy or not sweet enough? Don't waste them! They may taste underwhelming now, but once frozen, they go back to peachy goodness, and you'll be thrilled to have peaches in the freezer when you can't get them over the winter.

Smoothies are generally a crowd-pleaser, but you can also put them into popsicle molds and freeze them into pops for another time in the rare case of leftovers. They freeze well whether they are thick or have a thinner consistency; be sure you buy a mold with a cover to avoid freezer burn.

Smoothies check all the boxes: they are quick to prepare and packed full of nutrients, but are so delicious the kids think they're having ice cream. Summer is the perfect time to whip up fantastic frozen goodness for your family, and an added bonus is that you won't heat up the kitchen!