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Healthy Juice Recipes for Kids

Healthy Juice Recipes for Kids


by Tony MaVuu

Juicing is a great way to get kids to consume their full daily intake of fruits and vegetables without the “yuck” factor from seeing greens on their dinner plate. Fruit and vegetable juices are not only delightful to drink but are also packed full of nutrients, easy and cheap to make at home. We share with you some easy juice recipes for kids.

 

Benefits of juicing for children

When your kids don’t always eat their fruits and vegetables, the lack of balance and nutrients can affect their growth and development. Juice helps to fill the gaps that a child’s picky eating habits may create.

Theresa Nicklas, a child nutritionist from the Baylor College of Medicine led a study on fruit juice and child obesity, and found that consumption of vitamin C, potassium, magnesium, folate and B6 were higher among children who drank juice:

Children who consume 100 per cent juice had significantly better diets, higher intakes of some key nutrients

Juicing at home ensures that kids get the full, natural nutrients from fruits and vegetables without the added sugar and preservatives that you would get in bottled, store-bought juice.

Plus, it’s a great opportunity to teach your kids about nutrition and healthy eating. Your kids may be more excited about drinking carrot juice when they know it can improve their eyesight.

Child-friendly juicer

When you’re looking at juicing at home for your family, it’s important to take note of the juicer’s features as well to make sure it won’t be dangerous around kids. Also ensure that the juicer is easy to use and has no sharp blades or edges that could cause injuries.

The best juicer for kids of all ages is one that is not only easy to use but also safe to use, like the Juicepresso. It has an auger, no sharp blades, and is also quieter compared to some other types of juicers.

How much juice is suitable?

Children under 6 months old should not be given juice, as it provides no nutrition to them at this point. Children up to 6 years old can have up to half a cup of juice (175ml) per day, while children from 6 to 18 years old can have up to 1.5 cups (350ml) of juice per day.

Keep in mind that too much juice can cause problems such as diarrhoea, tooth decay and excess weight. For younger children below 12 years of age, it’s a good idea to dilute the juice with water (1:1).

Vegetable juice is a great way to incorporate more veggies into unwilling children. Mix vegetables with a bit of fruit to make juice that tastes pleasant but is still highly nutritious for your kids.

Most importantly, children should continue to eat whole fruits and vegetables to get nutrients and fibre from them. Juice should also not be used as a substitution for a healthy diet or for weight loss purposes in children.

Juice recipes children will love

100 per cent fruit or vegetable juice will not be as sweet as storebought juice so it might need some getting used to.

Start with simpler, sweet fruit juices to get your kids used to the idea of homemade juice. Then start experimenting with mixed fruit and vegetable juices and pure vegetable juices.

It is also a good idea to dilute the juice with some water or ice to reduce the strong taste in some fruits and vegetables while still delivering all the nutrients.

Some simple juice combinations kids always love:

  • Apple juice
  • Orange juice
  • Pear juice
  • Pineapple and carrot
  • Orange and carrot
  • Apple and carrot
  • Apple and grape
  • Apple and celery
  • Pineapple and strawberry

 

Apple-licious juice

This simple and nutritious apple juice is sweet, pleasant to drink, and packed full of fiber, potassium, anti-oxidants and high in vitamins C and K.

  • 1 Granny Smith apple
  • 1 Golden Delicious or Royal Gala apple
  • half a cucumber
  • half a cup of water

 

Pear & Apple Juice

This juice is full of vitamins A, B and C, potassium, folic acid, boron, carotenes, amino acids and anti-oxidants. Not only does it taste great, it also protects the colon, promotes healthy bones and muscle growth, improve metabolism, enhances brain function and boosts energy use. Pour this juice over ice and serve for a refreshing summer drink.

  • 2 red apples (Golden Delicious or Royal Gala)
  • 1 pear
  • a squeeze of lemon juice

 

Applebeet delight

The gorgeous dark red colour of this juice makes it more appealing to kids than green juice. Plus, it tastes great and is rich with anti-inflammatory properties and anti-oxidants.

  • half a small beetroot
  • 1 Granny Smith apple
  • 2 carrots
  • 1 large handful of spinach or kale
  • a squeeze of lime juice

 

Veggie-licious

  • 2 red apples (Golden Delicious or Royal Gala)
  • 1 stick celery
  • 1 small beetroot
  • 1 inch cucumber
  • 1/4 cup pineapple
  • 1/4 cup spinach

 

Popeye Power

This is a power-packed juice full of vitamins A, B1, B2, B3, B6, C and E, beta-carotene, iron, magnesium, potassium, calcium, chlorophyll, sulphur, and folic acid. It’s great for maintaining healthy skin, eyes and bones, boosting our immune system, cardiovascular health and brain and nerve function. Plus, it’s high in iron and very cleansing.
  • 2 large handfuls of spinach
  • 1/2 a small pineapple
  • 1 red apple (Golden Delicious or Royal Gala)
  • a squeeze of lemon

 

Green Goblin

  • 6 cups of spinach leaves
  • 1 cup of pineapple chunks
  • 1 stalk celery
  • 1/4 cup of fresh parsley
  • 1 medium orange, peeled and seeded

 

References:

http://fruitjuiceaustralia.org/publications/db/Fruit%20juice%20not%20linked%20to%20obesity.pdf


Tony MaVuu

With a background in Biomedical Science (majoring in Physiology and Microbiological Studies), Tony has brought unprecedented insight into subjects such as health and substance use. Having worked in the medical industry before that focuses on analytical medicine, Tony has vast knowledge about the effects that alcohol and air quality can have on our well-being.


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