Introducing kids to healthy juices is a great way to give them a boost of energy. But they need to be low in sugar and contain no additives.
With a simple trio of ingredients, this beginner-friendly vegetable-based juice by @juicingtutorials is an ideal choice for little ones. The leafy veggies are discreetly masked by the fruit taste.
1. Fruit Punch
Having the right beverage on hand is essential to help your kids meet their daily fruit and veggie servings. Juicing at home is a great way to get the job done without all those extra sugars found in pre-packaged juices. Plus, letting your children help make the drinks will teach them to appreciate the importance of healthy eating habits.
A classic and a must-have for any juicing arsenal, this recipe can help you reach your kid’s vitamin C needs. You can find more fun ways to use this juice by having your kids switch up the ingredients to spell different letters of the alphabet.
Like the drink you remember from childhood, this is a sweet and refreshing blend of fruits and veggies. It’s also the perfect option if you need to fill in the gaps of a picky eater, since it’s packed with nutrients that are hard for them to get elsewhere.
Green smoothies are an excellent choice for kids because they contain a lot of fruits and vegetables that are naturally sweet, like bananas, blueberries and carrots. They also have a nice amount of fiber, which will give your kids that satisfying feeling of fullness.
This is a super easy and fast recipe, which is good for beginners to juicing. Just combine the kale, cucumber, apple, pineapple and pears and add water and orange juice if needed. For a more tropical green smoothie, try using mango instead of orange — something we learned at these Juice Guru juicing courses. You can also substitute the cucumber for a handful of spinach to reduce the amount of water needed. Then you can add some ice cubes for extra coldness and to make it look and taste a little bit more refreshing.
2. Green Juice
Green juice is a broad term for any drink that blends a mix of leafy greens (like spinach or kale) with vegetables like carrots and cucumbers. Some people also add herbs, like parsley, to their green juice recipes for extra flavor and nutrients. While many green juices can be quite bitter, adding a few pieces of fruit can help mask the taste. Some people also like to include a bit of ginger to their green juices for added digestive benefits.
If your child is new to drinking green juice, try this beginner recipe from Happy Healthy Mama that incorporates sweet pineapple, apples and carrots for a refreshing and hydrating beverage. The fennel in this drink may be too strong for children so feel free to substitute it with more cucumber or mint leaves.
This detox-boosting drink is rich in antioxidants and vitamin C to promote immune health and support digestion. It’s perfect for kids who struggle with sleeplessness or fatigue. Juice all ingredients into a thin liquid and serve immediately.
While juices can be a great way to get more fruits and veggies into your child’s diet, it is important to also encourage them to eat whole fruits and vegetables so they get the insoluble fiber that helps to keep their digestion healthy. If you’re concerned about your kids getting too much sugar from juice, try diluting their green drinks with water or maple syrup.
Celebrities love their green juices, and they can be an effective way to encourage your child to increase the amount of vegetables and fruits in their diet. However, you’ll want to ensure you’re making your own green juices instead of purchasing them from a store. Commercial green juices often contain added sugars and supplements that can undermine your child’s health goals.
3. Alphabet Juice
Juicing is a fun way to introduce kids to healthy foods like fruits and veggies. It also provides a concentrated dose of nutrients that can be hard to get from whole foods alone. But it’s important to remember that juice is still a source of sugar and should be consumed in moderation as part of a healthy diet.
This easy ABC juice recipe is a great way to get some of those veggie servings in with a fun flavor combo your kids will love. Apples (especially sweet Honeycrisp or Gala) provide a nice pop of flavor, while the beet and carrot offer their good-for-you vitamins and antioxidants. You can customize the sweetness of this juice by changing the variety of apples you use, or go for a tarter Granny Smith to balance out the richness of the beet and carrot.
Wash all the produce and add to a blender or juicer with half a cup of water. Blend until smooth and then transfer to a coarse strainer with a bowl underneath. Press the juice with a spatula to extract the liquid. Serve chilled and top with a dash of cinnamon if you’d like.
4. Tequila Sunrise
Tequila Sunrise is a classic tequila drink that’s as delicious as it is pretty. Layers of orange juice and grenadine syrup create a sunset effect that makes this cocktail look beautiful, but it’s also very easy to make.
The secret to making a perfect Tequila Sunrise is using a good quality tequila, preferably blanco (aka silver tequila), and fresh squeezed lime juice. It’s also important to use grenadine syrup, the kind you get in that little bottle that sits on the top shelf of every bar. That’s because this particular kind of syrup has a very high concentration of sugar and is heavy enough that it sinks to the bottom of the drink when added, creating that pretty sunset effect.
If you’re not a fan of tequila, you can switch it out for vodka or even leave the alcohol out altogether. For a nonalcoholic version, simply replace the tequila with Sprite or another low-calorie soda.
For a more flavorful cocktail, try adding a splash of Grand Marnier or Creme de Cassis to the orange/tequila mixture. You can also make a tropical twist on this drink by adding pineapple juice, transforming it into a Caribbean Sunrise.
To prepare the drink, pour the tequila and orange juice into a cocktail shaker filled with ice and stir to combine. Then, slowly pour in the grenadine, allowing it to settle at the bottom of the glass (it may take a while, but it’s worth it). Serve garnished with an orange slice and a maraschino cherry.
5. Green Smoothie
Green juice is a great way to help kids get their daily serving of veggies in a tasty and fun drink. This recipe from Know your Produce includes a full sweet potato as well as common fruit juice ingredients like apples and kiwi to make it a kid-friendly green smoothie that’s packed with Vitamin A for immune system support. Plus, adding a little more protein powder or avocado can make this green smoothie feel more substantial for kids who are used to drinking thicker juices.
Another good green juice option for picky eaters is this one from Tiny Beans. It includes strawberries and red apple to disguise the green color, plus chia seeds to help children meet their calcium needs in a healthy, delicious way. For an extra nutritious boost, you can add a pitted Medjool date (or more strawberry or kiwi if your child is hesitant about the taste).
To avoid having to rely on juice packs for kids when traveling, make this easy-to-make veggie juice ahead of time in large batches and freeze them for later. Then, when it’s time to enjoy, just pop the frozen juice into a blender and whizz up to create a fresh, healthy juice on-the-go!
If you want to give this kid-friendly smoothie a cute twist, try giving it a silly name like Hulk Juice, Gecko Smoothie or Monster Mash. A good name can be a total game changer when it comes to helping kids get excited about trying new foods. And making this green smoothie into popsicles is a great way to turn it into a healthy snack your kids will be eager to gobble up!
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