It’s a fact isn’t it? Kids are ALWAYS hungry—or at least mine, and all the kids I know are. Back-to-school time can be a tough transition for parents and kids alike, and sometimes getting anything into their bellies before they head off for school is no small feat. My kids are now in seventh grade, and they don’t eat lunch until 1pm, so I’m trying fill their tanks with something for breakfast that will hold them until lunchtime. That’s why smoothies are my new BFF. Breakfast smoothies are not only great when you’re pressed for time, with the right ingredients, they can be healthy, easy, and delicious—in addition to being nutritious. Here are some ideas to get your game on with healthy back-to-school breakfast smoothies!
Start by learning what makes the perfect smoothie: 5 Ingredients To Boost Your Smoothie
Healthy Back-to School Breakfast Smoothies — Mix It Up
We all know the usual smoothies with lots of fruit are a great way to get more vitamins and minerals into our diet. But fruit-based smoothies alone won’t take them very far. When you mix it up by adding veggies, peanut butter, almond butter, and even some protein powder, a breakfast smoothie can really deliver for your kids.
Have a kiddo who hates veggies—you’re definitely not alone. The good news is that by adding certain things (extra banana or some Greek yogurt, for example), you can disguise that “Gross, Mom!” spinach or kale. Protein powder or powdered egg whites work great here as well, as largely doesn’t impart much taste at all.
Want to give it a try? Whip up a green grape smoothie by tossing together 1/2 cup of water or milk, 1 banana, 2 cups of grapes, a cup of spinach, and a scoop of protein powder or powdered egg whites. This green smoothie is great on carbs and protein, and your kids don’t have to know it contains spinach at all! It’s perfect for a healthy breakfast on the go.
Just Add Oats
Another way to jazz up back-to-school breakfast smoothies before school is to make them more filling. You can do this by soaking 1/4 cup of oats in water or milk overnight, making them soft enough to easily incorporate into whatever kind of smoothie you’re making. Why add oats? Your kids will get even more whole grains, fiber, and carbs than they would with the typical smoothie! Plus, it will keep them full longer. Simply add fruits or vegetables and your choice of water or milk before blending it all up to make some tasty, filling back-to-school breakfast smoothies.
Another idea for keeping the kids full for school is to add chia seeds or ground flax meal for extra fiber. There are differing schools of thought here, but I’ve read that the body can’t break down flax seeds on its own, so I always use ground flax meal in my smoothies and cooking. You can also throw in some peanut butter, or even try some cashew butter to mix it up, and you’ll get an extra punch of protein. This should keep the tummy rumbles at bay all the way until lunch.
To start playing around with this idea, you can make a strawberries and cream smoothie by blending 1 cup of frozen strawberries, 1 cup of milk, 1 cup of vanilla yogurt, and 1/4 cup uncooked oatmeal. Go ahead and make it your own by substituting other fruits and yogurt flavors until you find your kids’ perfect smoothie. And if you can, add a dash of chia seeds of flax meal and see if you can get that by them. Pretty soon, they’ll be eating healthy and not even complaining about it—bonus!
Get more ideas on back-to-school breakfast smoothies: 15 Healthy Smoothie Recipes for Kids
Breakfast Smoothies Can Be Family Fun
If your kids don’t already love helping out in the kitchen, getting them involved in making breakfast smoothies might be a good way to get started. For the last couple of years, my daughter has been on “morning smoothie patrol” and it’s been great. Not only has this been inspired by her being old enough to begin to understand the importance of eating healthy food, but she also loves to cook and dabble in the kitchen, which is great for her and for me. There’s nothing better, or easier, to get them started on when it comes to meal prep than smoothies, so give it a shot, you might be surprised how much fun they have doing it.
I keep bags of frozen fruit on hand, and also, when I have fruit that I know we’re not going to get eaten before it goes bad, I cut it up and freeze it—it’s the perfect smoothie material. I also buy frozen wheat grass and toss that into breakfast smoothies. Yes, I’ve trained mine to love wheat grass, mostly because they’ve seen me enjoying wheat grass shots at juiceries since they were little. If you can manage to get them to do that, it’ll add tons of nutrients to your breakfast smoothies.
Add Some Calcium + Vitamin D While You’re at It
Most back-to-school breakfast smoothies that have fruits or vegetables in them are packed with nutrients. But if you’re looking to add more of a specific vitamin or mineral to your kid’s diet, it may be easiest to buy a supplement in powder form and mix it up with the smoothie. For example, if your child could use more calcium, try FitFormula’s Calcium+Vitamin D
and add this flavorless powder to your back-to-school breakfast smoothies. They’ll get their daily recommended amount of both calcium and vitamin D and you can cross off healthy breakfast and strong bones from your to-do list in one easy move.
Back-to-School Breakfast Smoothies and Being in a Hurry Go Together
One last thing that makes me such a fan of back-to-school breakfast smoothies is that they’re portable. When we’re in a hurry to leave the house and head to school, and let’s face it, we are always in a hurry in the mornings, it’s super easy to have them grab the breakfast smoothie and finish it up on the way to school. And that? That’s a win for all of us!
While you wait for your calcium powder to arrive, get some inspiration here: Calcium Needs for Children + Banana Berry Blast Smoothie Recipe
More sources on back-to-school breakfast smoothies:
Non-Dairy Smoothie Recipes Can Deliver Big on Daily Dose of Calcium
25 Healthy, Kid-Friendly Smoothie Recipes
Smoothies for Kids: Health Benefits and Recipes