No matter what I’m cooking, I’m always thinking about how I can inject more nourishment, especially when it comes to feeding my kids. Because children are growing so rapidly, they have higher nutritional needs but much smaller stomachs, which means every mouthful has to count. One of my favourite ways to make this happen is by finding vegetables to hide in a smoothie – it’s a simple way to sneak in extra nutrients without a fuss.
One tip I always share with parents of finicky eaters is to work with what their kids already enjoy. If they love noodle soup, add a few extra vegetables next time. And if smoothies are their thing, fruit is a great start, but vegetables can give them a real nutrient boost. That’s why today I’m sharing my six favourite veggies that disappear beautifully in a smoothie.
Start small
When adding vegetables, start with a small amount and increase the quantity over time. If you happen to overdo it and the kids don’t like the taste of the smoothie, you can always add more fruit, re-blend (and freeze any leftover smoothie into ice blocks/ popsicle moulds).
Don’t rely on only ‘hiding’ vegetables
Whilst I am a huge fan of ‘boosting’ nutrition, I’m not a fan of always having to ‘hide’ vegetables for fussy eaters (in the long term at least) and you can read my views on hiding food and tips for veggie fussy kids here. Having said that, I do generally choose to ‘boost’ my kids smoothies with veggies they generally don’t enjoy eating in their whole form, just to increase their nutritional variety. I figure if they can’t taste it, why not add it?
My kids now know that vegetables belong in smoothies, so when they make their own, they generally add at least one. My 8yr old son who loves to experiment in the kitchen recently added rocket leaves to a blueberry smoothie he made for the family for breakfast – lets just say rocket is not on the following list of veggies to add to a smoothie!!
Which vegetables to hide in a smoothie…
1. Avocado
Okay, technically a fruit, but seeing as it doesn’t add any sweetness, I’m adding it to my list of nutrient boosters.
Why? Avocado is a rich source of mono-unsaturated fatty acids and one extremely nutrient dense fruit containing a wide variety of vitamins, minerals and antioxidants. It really helps a smoothie to be more sustaining and its potassium content makes is great to add to a smoothie before kids sport.
How? Avocado adds a lovely creamy, mousse like texture to smoothies so add it to your favourite combo. It is a secret ingredient in my Fruit Whip and Chocolate Breakfast Smoothie recipes.
2. Cauliflower
Raw cauliflower is pretty much undetectable in a smoothie. You will just need a good, high powered blender to process it smooth though.
Why? Cauliflower contains a rich supply of health-promoting phytochemicals, especially protective antioxidants and anti-inflammatory compounds. It supports digestion and liver detoxification and is a rich source of vitamin C.
How? Break it up into florets, wash and keep in a container to add to your morning smoothie. Because it is white it won’t effect the colour of the smoothie which is a real bonus. Start with one floret and build up to more if you like. Here’s a recipe for my Strawberry Shortcake Smoothie.
3. Zucchini (courgette)
Zucchini is one of my kids least favourite vegetables, especially cooked. But adding it raw into their smoothie, they are none the wiser.
Why? Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium and vitamin C.
How? Zucchini is very tasteless and also doesn’t effect the colour of a smoothie much so is perfect to add a fibre and nutrient boost to your favourite smoothie. I add about the size of a quarter cup of zucchini to most smoothies.
4. Baby Spinach
Baby spinach is also rather tasteless but it does turn smoothies green. So for kids that aren’t keen on ‘green’ – it’s best to blend it with a chocolate smoothie so the colour is disguised.
Why? Spinach is host to a huge variety of vitamins, minerals, fibre and protective plant compounds. It’s just good!
How? As long as the colour isn’t a problem, add a handful to any smoothie. It is lovely in this Tropical Smoothie (which also contains avocado) and I love to add it to my Pine-Lime Splice (often with a handful of mint, it’s so good).
5. Sweet potato
Sweet potato can be added to smoothies either raw or cooked. For raw sweet potato you’ll need a powerful blender to ensure it is able to be processed smooth
Why? Sweet potato is a fibre and beta carotene rich veggie. It is host to good amounts of vitamin C, B vitamins and essential minerals.
How? Add a small piece of raw sweet potato or left over cooked sweet potato to any smoothie. I love raw sweet potato combined with orange and ginger.
6. Beetroot
Raw beetroot in a smoothie needs to be peeled and you also need a powerful blender to ensure it is able to be processed smooth.
Why? Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids).
How? Depending on the size of your beet, you will only need to include a small amount of beetroot. I love it with berries and chocolate so this Coco-beet Berry Smoothie is a delish combo that my whole family loves.
Well that’s it for my favourite vegetables to hide in a smoothie. What are your favourites and are there any I missed? Post your comments and questions below.
Family Ad
Diana P says
Will give these smoothies a go for when the grandkids visit. Might even manage to convince hubby to give one a try.
Georgia Harding says
Ha ha – he may not even know!! What a fabulous grand parent you are Diana, so wonderful you are taking care of their nutrition so well. Georgia x
Jess says
Great idea! Im going to give this a try for myself, I akready tried carrot in a smoothie and avocado makes it so creamy
Georgia Harding says
Enjoy Jess G x
Jenny Bramley says
I put beetroot in my smoothies by grating it 1st, I guess you could to the same thing with kumara. 🙂
Georgia Harding says
Perfect, yes Jenny, good idea G x
Megan Jantke says
I made the choc banana smoothie with cauliflower in it tonight – huge win! All four kids loved it including my picky eater and all four asked for seconds, no one noticed or commented on the cauliflower (except for my husband, who said ‘veggies don’t belong in a smoothie!’ …. I felt the need to read this article to him later in the evening ? I’m hoping he’s now a convert!) Thanks for the education and for a fabulous recipe ?
Georgia Harding says
You’re so welcome Megan, hopefully you can convince him ? G x
Gabby says
We’ve done cucumber as well, gives it a lovely “fresh” taste ?
Georgia Harding says
Fabulous, I’m allergic to cucumber so will have to take your word for it ? Thanks for contributing G x
Max says
What are your thought on adding frozen cauliflower? Thanks
Raven says
Hopefully your husband didn’t say that in front of your children. Parents can often make or break the attitude of kids with their own attitudes towards food, the same way they do with other things. Maybe your husband needs his veggies hidden too, at least until your kids are well on the way to loving their smoothies made that way.
Anna says
Do you think using frozen, riced cauliflower would be easier to get a smooth texture in smoothies?
Well Nourished Team says
Hi Anna, you could use the frozen riced cauliflower however just note if you have a high speed blender to get that very smooth consistency.