KD Kids Healthy Recipe Corner

Like every family, some mornings are busier than others, and when they are I like to throw one of these smoothies together before heading out the door. My husband, kids, and I all love these, and we like to change up the fruits based on what we find either fresh in season, or frozen when winter is here. We also add in ground flax seeds on a regular basis! Keep in mind that when you add in fresh fruit, you will need to add ice to the smoothie (usually about a cup’s worth), but with frozen you won’t need it.

Bluey Smoothie

Courtesy of The American Heart Association (recipes.heart.org/en/recipes/bluey-smoothie)

Calories: 179 Per Serving, Protein: 6.7g Per Serving, Fiber: 6.8g Per Serving

Servings:  2

Ingredient List

  • 1 cup frozen blueberries
  • 2 cups frozen peach slices
  • 2 cups packed, fresh spinach
  • 1 cup fat-free milk
  • 1 teaspoon honey


  1. Into a blender, add all the ingredients.
  2. Blend until the mixture is smooth, about 1 to 2 minutes, stopping to scrape down mixture if needed.
  3. Pour into 2 glasses and serve.

Cooking Tip: Substitute ½ cup frozen spinach for fresh, if needed, adding a few more splashes of milk if necessary.

Keep it Healthy: A few tablespoons of flax seeds, old-fashioned oats, protein powder, or wheat germ can be blended into the smoothie to meet your nutritional desires.

Tip: Using frozen fruit eliminates the need for ice in a smoothie. However, to use fresh fruit in the smoothie, use the same quantities of fruit but add 1½ cups of ice cubes.