Wednesday, September 14, 2011

Vitamin K is for Kiwi (and Kids!) - Green Fruit Smoothie

Many of my friends and clients struggle with getting their kids to eat green vegetables. Perhaps it's because some greens can be a little bitter or tough. But greens are crucial to a well-rounded diet. That's why smoothies - like our Tropical Popsicles or Piña Kale-ada - can be such a good way to get greens into your kids' tummies.

This smoothie is made with all green fruits (yes, avocado is a fruit!), so it's a bit sweeter than other green drinks may be; it can be a good starting point for kids who find other smoothies too grassy-tasting. This smoothie boasts Vitamin K - abundant in the green veggies your kid won't eat - as well as omega-3 fats, vitamins C and E, folate, manganese and potassium. It also provides a good deal of fiber, especially if you include the kiwi's edible skin; many children have issues with constipation so boosting fiber is important.



Of course, this is just also a really great way to get more servings of antioxidant-rich fruit into your child's diet. Kids tend to love juice, but juices leave out some very important parts of the whole fruit, such as the peels and seeds; this smoothie includes all the good stuff!
Ingredients
yield: about 12 oz
  • 1 kiwi, hard ends removed, preferably unpeeled
  • 1/4 avocado, peeled
  • about 1 cup grapes (you can partially freeze them for a slushier texture)
  • 1/4c milk/kefir/plantmilk* (I used coconut milk)

*I added some milk as a nutritional boost, because Vitamin K and calcium work together to build strong bones. 

Place all the fruit and milk in a blender. 

Puree until smooth.
Drink up! And remember to keep offering green veggies to your kids! They'll dig in one of these days...
What's your favorite way to include greens in your family's diet?

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