Spring break is the perfect time to engage kids in activities to keep them busy and avoiding the dreaded, “I’m bored.” Why not try creating a Build-Your-Own Smoothie Station? This colorful and vibrant activity not only sparks creativity but also introduces kids to the world of making healthy food choices. Did you know that 9 out of 10 Americans do not get the recommended servings of vegetables per day and 8 of 10 do not meet the recommendations for fruit per day? (Source) Smoothies are a great way to improve your intake of fruits and vegetables!
Encouraging Creativity
Allow the kids to take the lead in creating, making and naming their own delicious signature smoothie! The fun of a Build-Your-Own Smoothie Station lies in the freedom to choose ingredients based on personal preferences. This not only encourages creativity but also empowers children to make decisions about what goes into their bodies. It’s a hands-on approach to learning about nutrition in a fun and interactive way.
Setting the Stage
Start by setting up your smoothie station. Line up an array of fresh fruits such as berries, bananas, and mangoes, along with nutrient-packed vegetables like spinach and kale (Yes, veggies!). Don’t forget to include yogurt, milk, and alternative milk options for a creamy base. Lay out toppings like chia seeds, nuts, and granola to add texture and additional nutritional benefits.
Liquid (1 to 2 Cups)
- Coconut Water
- Milk (Almond, Coconut, Cow’s, Oat, Rice, Soy…)
- Water
Creamy Components (½ to 1 Cup)
- Cottage Cheese
- Kefir, plain or flavored, dairy or non-dairy
- Yogurt, plain or flavored, dairy or non-dairy
Fruit (1 Cup) – Use frozen fruit for a more creamy consistency
- Bananas
- Blueberries
- Cherries
- Kiwi
- Mango
- Peaches
- Pears
- Pineapple
- Strawberries
Veggies (1 Cup) – Yep, that’s right! Veggies!
- Baby Spinach, Fresh ⟵ will change the color of your smoothie but not the taste!
- Cauliflower, Fresh or Frozen, Florets or Riced ⟵ nearly flavorless
- Kale, Fresh
- Zucchini, Fresh or Frozen, Chopped ⟵ nearly flavorless
Tasty Extras (1 to 2 Tablespoons)
- Avocado (try it chopped and frozen)
- Chia Seeds
- Cacao Nibs
- Cinnamon
- Flaxseeds
- Ginger, fresh, peeled & sliced or ground
- Hemp Seeds
- Nuts, chopped or sliced
- Peanut or Other Nut Butter
- Pitted Dates
- Powdered Peanut or Other Nut Butter
- Rolled Oats
- Vanilla Extract
Better Blending
When adding ingredients to your blender, keep frozen or other hard ingredients away from the blade. Let the liquid and more delicate ingredients be closer to the blade. The blender can start spinning and get to maximum speed, and then work on the harder ingredients once it is spinning at full speed.
Smoothie Recipe Ideas
- Blueberry “Cheesecake” Smoothie: 1 cup milk of choice + ½ cup cottage cheese + ½ cup blueberries + ½ banana, sliced, frozen
- Refreshing Green Smoothie: 1 cup coconut water + 1 cup kiwi, frozen + 1 cup fresh baby spinach + 1 tablespoon fresh ginger, peeled & sliced
- Chocolate Avocado Almond Butter Smoothie: 1 cup coconut milk + ½ Banana, frozen, sliced + 1 cup zucchini, chopped and frozen + 1 tablespoon almond butter + 1 tablespoon cacao nibs or cocoa powder
- Strawberry Banana Yogurt Smoothie: 1 cup of any milk + 1 cup yogurt + 1 cup strawberries + ½ banana, frozen, sliced
- Comforting Vanilla Spice Smoothie: 1 cup milk of choice + 1 cup frozen riced cauliflower + 1 teaspoon vanilla extract + ½ teaspoon ground cinnamon + ¼ teaspoon ground cardamom + 1 or 2 pitted dates
Incorporating a Build-Your-Own Smoothie Station into your spring break plans not only ensures a tasty and nutritious treat but also instills valuable lessons about healthy eating habits in children. So, roll up your sleeves, dive into a world of flavors, and let the creativity flow!