Saturday, June 23, 2012

5 Healthy Smoothies for Kids ~ Raw and Vegan Recipes

 Kids love smoothies. And why not? They seem almost too good to be true. They're sweet and creamy and delicious. But when they're made from raw fruits and vegetables, they're nutritional powerhouses. 

Here are five super healthy but also fun and easy smoothies recipes your kids (and you) will love this summer!




Beet Strawberry Lemon Smoothie
serves 2 ~ $1.70 per serving


  • a few large handfuls beet greens ($1.00)
  • 1 cup strawberries, frozen ($1.30)
  • juice and zest of one lemon ($.80)
  • 2 bananas, sliced and frozen ($.30)
  • water for blending

I had a pile of very red beet leaves and used them to make the most gorgeous dark red smoothie with strawberries.

In a blender, add the beet greens and enough water to blend and puree until smooth. Add the remaining ingredients and puree until smooth.

nutritional information:      calories: 245      fat: 0 gr      carbs: 55 gr      protein: 7 gr
Chocolate Orange Beet Smoothie
serves 2 ~ $2.55 per serving

  • a few handfuls beet greens ($1.00)
  • juice and zest of two oranges ($1.10)
  • 2 cups almond milk ($.80)
  • 4 bananas, frozen ($.60)
  • 4 tablespoons cocoa powder ($.40)
  • 4 tablespoons hemp protein ($1.20)
  • 1/2 teaspoon orange extract 
  • pinch salt

In a blender, puree the beet greens, orange juice and zest, and almond milk until very smooth. Add the remaining ingredients and, again, puree until smooth and creamy.

nutritional information:      calories: 425       fat: 19 gr       carbs: 62 gr      protein: 19 gr

Basic Green Smoothie
makes one serving ~ $1.37 per serving


  • 6 oz spinach ($.70)
  • 6 leaves romaine ($.15)
  • 1 banana, frozen ($.10)
  • 4 oz mango chunks, frozen ($.42)
  • water to blend

In a blender, add spinach, romaine, and enough water for blending (about a half cup). Puree until smooth and then add the frozen mango and banana and puree. Blending the greens first will help achieve a smoother consistency if, like me, you haven’t gotten around to getting a Vitamix yet.

nutritional information:      calories: 222       fat: 0 gr      carbs: 53 gr      protein: 7 gr
 

Banana Berry Smoothie
makes one serving ~ $1.19 per serving

  • 2 bananas, 1 inch pieces, frozen ($.20)
  • 6 oz strawberries, frozen ($.59)
  • 1 cup almond milk ($.40) 

Put all ingredients in blender and puree until smooth. The frozen fruit has a tendency to stick together and become difficult to blend when it's too cold, so let it sit out at room temperature for 5-10 minutes before blending.


nutritional information:       calories: 371      fat: 9 gr      carbs: 77 gr      protein: 5 gr


Strawberry Flax Smoothie
serves 2 ~ $1.28 per serving


Just two tablespoons of flax seeds, weighing in at 95 calories, contains over 140% of the daily value of omega 3 fatty acids. These fatty acids can protect against diabetes, cardiovascular disease, and cancer, and also decrease inflammation. Because the nutrients in flax seeds are better absorbed when ground ~ and a lot more palatable! ~ I've used the ground seeds in this recipe.

  • 2 bananas, frozen and sliced ($.50)
  • 1 cup frozen strawberries ($1.00)
  • 4 tablespoons flax seeds, ground ($.40)
  • 1 cup almond milk ($.45) 
  • a few almonds, chopped 
  •  

In a blender, combine all ingredients and puree until very smooth. Garnish with a few chopped almonds, if desired. 
 
nutritional information:      calories: 308      fat: 11 gr      carb: 55      protein: 7 gr    




... Reader Gallery
 
I'm always totally thrilled when someone makes one of my recipes or says they find my blog helpful. If you've made a recipe from Raw on $10 send me a pic of how it turned out! Or, just send a photo of yourself! I'd love to include them in a reader gallery!
 

9 comments:

  1. I love all the combinations!! Chocolate orange beet smoothie? Yes, please!! Beautiful photography too. ^_^

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  2. I'm going to Beet Strawberry Lemon Smoothie today. Great I idea.

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  3. aw that pic with the strawberry lemon smoothie! love those big blue eyes! precious!!

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  4. Thank you for this guide to a kid healthy summer! Just this morning I was making another banana, strawberry, spinach smoothie and thinking that I needed to come up with some more variety. Thanks for the ideas :-)

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  5. i've made your "best salad dressing ever" a bunch of times, and i made your macaroni and cheese with butternut squash. both were so amazing. i don't have pics, but i find your blog so helpful

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  6. Delicias naturales y nutritivas!! Excelente para una dieta saludable!! Realemnte muy bueno!! Mil gracias!!!

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  7. Blending the greens first will help achieve a smoother consistency if, like me, you haven't gotten around to getting a Vitamix yet. nutritional ... ivitamixprofessional.blogspot.com

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  8. Really,I appreciate for providing the great info in this website that to using the nice info in this blog. I definitely loved every little bit of it. 
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    ReplyDelete

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