If you’ve got a picky eater who’s quick to reject anything that isn’t plain pasta or chicken nuggets, smoothies might just be the secret weapon you need. Research suggests that picky eaters are often more sensitive to textures and flavours, making it tricky to introduce new foods. 

Smoothies, with their smooth texture and customisable flavours, can help work around those sensitivities. Studies show that kids are often open to tasting fruit smoothies, even when they contain hidden greens like spinach or kale. They’re full of nutrients, which makes it easy to blend in fruits, veggies, and even some hidden greens without setting off alarm bells for your little one. From vibrant berry mixes to creamy banana blends, smoothies open up a whole new way to sneak in essential nutrients—deliciously.

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Are you tired of the endless search for foods your picky eater will actually enjoy? It’s time to shake things up! Healthy Parents, Healthy Kids by Dr Nick Fuller, one of Australia’s leading experts on childhood obesity, is your ultimate guide to making mealtime a breeze. This book is packed with practical tips and creative strategies, including how to incorporate smoothies into your family’s diet, ensuring your little ones get the nutrition they need without the fuss.

Grab your copy of Healthy Parents, Healthy Kids today and discover how to turn mealtime struggles into joyful moments, all while making smoothies your secret weapon against picky eating!

Nutritional Benefits Of Smoothies

Smoothies aren’t just a delicious way to kick off your day; they pack a serious nutritional punch. Here are some of the fantastic benefits that make smoothies a must-have for your picky eater.

Rich in Vitamins and Minerals

When you toss fruits and veggies into a blender, you're creating a vitamin powerhouse. Whether it's the vibrant oranges bursting with vitamin C or leafy greens loaded with iron, smoothies help ensure your little ones get essential nutrients without even realising it. It’s like giving them a tasty health boost in every sip.

High Fibre Content

Smoothies can be a fantastic source of fibre, especially when you include ingredients like oats or chia seeds. Dietary fibre is your child’s best friend, helping with digestion and keeping them feeling full longer. Plus, it’s a sneaky way to add some extra nutrition into their diets. Smoothies can help turn those fussy eaters into fibre fans.

Antioxidant Properties

Who doesn’t want to support their little ones’ immune systems? Smoothies made with berries, spinach, or other colourful fruits are loaded with antioxidants that fight off free radicals and keep those pesky colds at bay. It’s like a fun, fruity shield to help keep your kids healthy and happy.

Supports Hydration

Getting enough fluids is essential for growing kids, and smoothies can help. With a base of water, milk, or coconut water, smoothies are a tasty way to keep your little ones hydrated throughout the day. The added bonus? They’re so delicious, your picky eater won’t even notice they’re drinking their way to hydration.

Boosts Energy Levels

Smoothies can provide a quick and easy energy boost that’s perfect for busy days. By blending fruits with protein sources like yoghurt or nut butter, you create a balanced snack that will keep your kids fueled for playtime, homework, or whatever adventure comes next. 

How To Incorporate Smoothies Into Picky Eater Diet

Getting your picky eater to enjoy smoothies can be a game changer! Here are some fun and easy ways to make smoothies a hit with your little ones.

Introduce Smoothies with Favourite Ingredients

Start with what they already love. If your child is a fan of bananas or strawberries, whip up a smoothie featuring those flavours. By combining their favourite fruits with a little yoghurt or milk, you’ll create a delicious drink that feels familiar and comforting. Once they’re hooked, you can sneak in some greens or other nutritious ingredients.

Involve Them in the Smoothie Making Process

Let your little ones get hands-on in the kitchen. Invite them to help choose ingredients and even measure them out for the blender. Studies show that kids who participate in meal prep are often in a better mood. It will make them more excited about the smoothie and also give them a sense of ownership. In addition, they might be more willing to try something they helped create.

Start with Small Servings

When introducing smoothies to your picky eater, start with smaller portions. A mini smoothie is less intimidating and gives them a chance to taste without feeling overwhelmed. As they become more comfortable, you can gradually increase the size. Every sip counts.

Use Smoothies as a Meal Enhancer

Smoothies can be the perfect addition to any meal. Serve them alongside breakfast, lunch, or dinner for a fun and nutritious boost. They can even replace a sugary dessert, making mealtime more exciting. Your picky eater will appreciate the delicious flavour while you sneak in some extra nutrients.

Experiment with Textures

Texture can be a big deal for picky eaters, so don’t be afraid to play around! Try adding oats for a thicker consistency or using ice to create a refreshing slush effect. You can also blend until super smooth or leave some bits for a chunkier texture—whatever gets your child excited about sipping.

Decorate and Garnish for Fun

Make smoothies visually appealing with fun garnishes. Add a sprinkle of granola on top or serve with colourful straws. You could even create fun faces with fruit slices on the glass. Presentation matters, and a little creativity can make your smoothie feel like a treat rather than just a drink.

Gradually Introduce New Ingredients

Once your picky eater is comfortable with smoothies, it’s time to get a little adventurous. Start adding in small amounts of new ingredients like spinach, kale, or avocados. You can even try different fruits or nut butters. Introduce these new ingredients slowly, so they have time to adjust to the flavours, and before you know it, they'll be sipping on some fantastic concoctions.

3 Healthy Smoothie Recipes For Picky Eaters

Berry Smoothie

A fresh and flavoursome smoothie for busy mornings. Make sure you complement the smoothie with something more substantial, such as some muesli, after arriving at your workplace. On less busy mornings it is better to have a more solid start to the day and to try some of the other breakfast recipes. This smoothie has some chia seeds added at the end, which swell up in the liquid and help you consume the smoothie more slowly. 

Type: Vegetarian, Gluten Free, Breakfast

Serves 1

Prep Time: 5 minutes 

Cooking Time: 0 minutes

Ingredients

1. ¼ cup frozen mixed berries
2. ½ banana
3. 1 cup (250ml) skim milk
4. 1 tablespoon Greek yoghurt
5. Handful ice cubes
6. 1 teaspoon chia seeds

Recipe

1. Add the mixed berries, banana, milk, yoghurt, and ice cubes to a blender. Blend for 1-2 minutes until smooth. 
2. Pour into a glass and stir in the chia seeds. Enjoy! 

Lean Green Smoothie

Why not sneak in an extra serve of vegies first thing in the morning? This smoothie is even better if you make it with frozen fruit and veg, or alternatively make it the night before and store it in the fridge ready for the next morning. Make sure you complement the smoothie with something more substantial, such as some muesli, after arriving at your workplace. On less busy mornings it’s better to have a more solid start to the day and to try some of the other breakfast recipes. Remember that calories from a juiced or blended liquid are not as satiating as eating the whole food.

Type: Vegetarian, Gluten Free, Breakfast

Serves 1

Prep Time: 5 minutes 

Cooking Time: 0 minutes

Ingredients

1. ½ banana (frozen)
2. 1 large handful baby spinach (frozen)
3. 1 cup (250ml) skim milk
4. 1 tablespoon Greek yoghurt
5. Handful ice cubes
6. 1 teaspoon hemp seeds (optional)

Recipe

1. Add the banana, baby spinach, milk, yoghurt, ice cubes and hemp seeds to a blender. Blend for 1-2 minutes until smooth. 
2. Pour into a glass and enjoy! 

Strawberry Smoothie Bowl

Smoothie bowls are definitely a trend this summer. Make your own at home to ensure that you have a balanced breakfast that will keep you energised until lunchtime. You can follow our suggested toppings, or alternatively top with a quarter cup of a nutty muesli. 

Type: Vegetarian, Choose Gluten Free toppings if desired

Serves 2

Prep Time: 5 minutes

Cooking Time: 0 minutes

Ingredients

1. 1 frozen banana
2. 3 medium strawberries
3. 1 cup low fat Greek yoghurt
4. 1 cup skim milk
5. Handful ice cubes

Toppings:

1. 2 teaspoons chia seeds
2. 2 tablespoons rolled oats
3. 1 tablespoon shredded coconut
4. 10 cashew nuts
5. Extra strawberries if desired

Recipe

1. In a blender combine the banana, strawberries, yoghurt, milk and ice cubes. Blend until combined and smooth.
2. Pour out the smoothie mixture between 2 bowls and work quickly to arrange the toppings on top. Serve immediately and enjoy!

Wrapping Up

Smoothies are a tasty and creative way to sneak essential nutrients into your picky eater's diet. With endless flavour combinations and fun presentation options, you can keep mealtime exciting. Just remember to maintain balance by pairing smoothies with wholesome meals for a well-rounded diet. Get your blender ready and enjoy the adventure of making delicious, nutritious smoothies that your little ones will love.

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.