This smoothie is my kid’s current favorite! Not only is it sweet and refreshing, it is loaded with superfood ingredients to add more fiber, protein, healthy fats, and probiotics. Make this smoothie as an easy snack that packs a nutritious punch, or add to popsicle molds & freeze to enjoy superfood popsicles on a hot day.

As a dietitian, I am picky when it comes to smoothies. While they can be a great way to consume fiber and antioixidant-rich fruit (especially for kids!) they can easily turn into little sugar bombs that may not actually be the healthiest choice. However, they can be a great opportunity to get in some superfood ingredients that your kids (or you!) may not consume otherwise, so as a busy mom I love how easy smoothies are to pack a nutritious punch when done the right way.

Key ingredients

Dry ingredients

Frozen mixed berries – Berries are an excellent source of fiber, specifically soluble fiber that helps aid digestion and increase feelings of fullness. They are loaded with antioxidants as well as Vitamin C, Vitamin K1, and manganese.

Frozen mixed tropical fruit – also a good source of fiber and excellent source of Vitamin C, I loved adding just a bit of tropical fruit to mix in a little tang along with the sweetness of the berries.

Frozen cauliflower – Cauliflower is high in fiber and loaded antioxidants plus vitamins and minerals such as Vitamin C, Vitamin K1, folate, potassium, and manganese. While it’s flavor is pretty mild especially when frozen, it’s not undetectable. I suggest adding only 1-2 florets per smoothie if you (or your kids) are new to this addition and slowly increase the amount as your taste buds adjust overtime.

Chia seeds – These superfood seeds are packed with fiber, antioxidants, protein, and omega-3 fatty acids. They not only boost the nutritional value of the smoothie, but help to balance out the carbohydrate load and therefore keep blood sugar levels more steady.

Hemp seeds – Hemp seeds are surprisingly high in protein as they provide roughly 10g of protein per 3 tbsp serving (which is more than an egg!) and are considered a complete protein, meaning they contain all 9 essential amino acids are bodies cannot synthesize on their own. They are also a great source of fiber, antioxidants, and omega-3 fatty acids.

Collagen powder – Adding collagen powder is an excellent way to add more protein to most foods without altering the taste. Collagen powder also has a very unique amino acid structure that cannot be found in any other proteins. If you’re not consuming collagen-rich foods such as bone broth or slow cooked, bone-in, skin-on meats regularly, than supplementing with collagen is a great idea. This is my favorite well-rounded collagen powder! (Use code BECCAB20 for 20% off)

Raw honey – Raw honey is one of my favorite nutrient-rich natural sweeteners to use in my kitchen. It contains B vitamins, calcium, magnesium, and potassium, as well as antioxidants. It also contains antibacterial and anti-inflammatory compounds, in addition to servign as a prebiotic to help feed our gut microflora!

Wet ingredients

Whole milk greek yogurt – Greek yogurt is packed with protein and probiotics and is rich in calcium, magnesium, phosphorus, and potassium. Opt for whole milk greek yogurt, as the fat will help increase feelings of fullness and help blunt any blood sugar spike (along with the help of the protein) from the fruit & honey.

Water – Plain filtered water is a great way to provide the liquid this smoothie recipe needs without adding any extra sugar. Between the fruit & honey there is plenty of sweetness, which is why I love using water and steer away from using fruit juice or milk/milk alternatives.

Equipment

Blender (this one is similar to my model)
Stainless steel cups for serving to kids
Vintage inspired glasses
Stainless steel straws

How to make a superfood berry smoothie

Add frozen fruit, cauliflower, chia seeds, hemp seeds, collagen powder, honey, and yogurt to blender.
Add enough water to blender to just about cover all the other ingredients.
Blend until completely smooth.

Dietitian tip

Smoothies can be an easy & tasty way to load up on nutrients, or to be honest they can turn into little sugar bombs that don’t offer enough nutrition to be worth it! I have a few tips to help steer you away from the latter. First, stick to using mostly or all berries in your smoothies, since they have a very high fiber content in comparison to other fruits. Second, avoid using fruit juice as a liquid to keep the amount of sugar down. Third, add in superfood mix-ins your kids wouldn’t normally eat straight up to ensure they are really getting a nutritious boost from their favorite sweet smoothie!

How to serve superfood berry smoothie

When it comes to my kids, these stainless steel cups are an absolute favorite because they are indestructible! We use these every single day, they are also a good size for little kids. I also really love these vintage inspired glasses that make drinking anything (smoothies, lattes, even water!) feel a little more elevated. These straws are my favorite for both of these cups as they are a perfect match for smaller sized cups and glasses. For a totally different approach, you can pop this smoothie into popsicle molds and freeze (I like to freeze for 24 hrs) for your kids to enjoy as popsicles instead. A great option for kids who don’t typically love drinking smoothies!