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Smoothies for Sick Kids

My kids seem to have cold and flu season year round....and when they get sick, we inevitably pass the germs between each other. When J&K are sick, they don’t always have much of an appetite. Smoothies can provide a concentrated source of nutrition that is easy for

the body to digest and absorb.

Bonus! They help with hydration 💦 It's important for sick kids to stay hydrated, and smoothies can be a great way to do this. Many smoothie recipes include water, coconut water, or other hydrating liquids that can help replenish fluids lost during illness.

Here's a simple and nutritious smoothie recipe that's perfect for sick kids:


  • 1 banana

  • 1/2 cup frozen mixed berries (such as blueberries, raspberries, or strawberries)

  • 1/2 cup pineapple (it is supposed to help thin mucus)

  • 1/2 cup Greek yogurt

  • 1/2 cup milk or coconut water

  • 1 packet of Sambucol or Emergen-c

  • Squeeze of agave or honey (to soothe sore throats


  1. Add all ingredients to a blender.

  2. Blend until smooth and creamy.

  3. Pour into a cup and serve immediately.

Optional: You can also add chia seeds, flax seeds, and/or oatmeal to make it a bit more hearty.


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Hi, thanks for stopping by!

I'm Kristen, a first-time Mom of identical twin girls who are 3. I work full-time, teach group fitness classes, and am on the wild ride of motherhood.

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