A Veggie and Protein Packed Smoothie to Get Your Kiddo to Dinner
There are smoothies for all seasons and reasons–see here and here and here…–and the afternoon is as good (and necessary) a time as any for a smooth treat. This one will keep ‘em happy and hearty until dinnertime: it’s got creaminess for days, thanks to peanut butter and yogurt; it’ll take care of more than half of your kiddo’s daily fruit and vegetable needs, thanks to the inclusion of much carrots and kale. Modeled after the date shakes you often see at smoothie shops, it satisfies both your kid’s want of sweet and your need for healthy–and there are two full servings left over for you, too.
(Pro tip: While we’ve set up the recipe to ensure it can work with all sorts of blender types and/or speeds, consider it also a recommendation for a high-powered blender, a real must-own if you want to break down carrot into liquid form. I use a Vitamix for the task.)
- 1/4 bag Baby Carrots
- 3 stems Kale (I use Lacinato/Dinosaur type)
- 4 Dates (pitted)
- 1/2 cups Almond Milk (or other preferred animal- or plant-based milk)
- 2 spoonfuls Greek Yogurt
- Vanilla Extract
- 1 spoonful Peanut Butter
- 1 frozen Banana (If you don’t have and/or don’t want to use a banana, sub with four ice cubes)
- Honey or Maple Syrup
- Cinnamon
- Protein Powder or Hemp Powder (optional)
- Fruit and vegetable prep: a) slice carrots in half length-wise; b) pull kale leaves from stem; c) cover dates in water and allow to soak; d) freeze a banana (if you haven’t already done so).
- If not using a high-powered blender–or if you just want to ensure the smoothie ingredients blend with ease–steam the carrots until soft, roughly 7-10 minutes. (I like to throw the kale leaves on top for the last minute or so, just to soften them, as well.) Allow to cool.
- While vegetables are cooling, add ingredients into blender in the following order: milk, yogurt, a splash of vanilla extract, peanut butter, banana (or ice cubes), a shake of cinnamon, a drizzle of honey or maple syrup, and any powders you might want to add. Remove dates from soak and add to blender; when room temperature or slightly warm, add carrots and kale.
- Blend on High until completely melded and smooth, roughly 45-60 seconds
Brad (the Dad) is the founder and Chief Recipe Officer of New Dad's Kitchen. His own cooking/feeding journey started humbly during his son's infancy, preparing and managing his son's bottle intake in order to support his wife; it has since blossomed into a full-on passion to feed his child and family delicious and healthy meals that can satisfy both a toddler and his very tired parents.
