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5 Reasons to Add Flax To Your Kids Smoothies


Good morning!  As I mentioned, we got a box of tree ripened peaches from my mom yesterday, and they really do need to be eaten in the next few days.  So, we put together a peach smoothie for breakfast that the kids really enjoyed. We used:

peach smoothie for kids2.jpg
  • 1 cup plain yogurt
  • 1 cup milk, coconut milk, almond milk, or soy milk
  • 3 peaches
  • 1 banana (to really make it creamy)
  • 1 tablespoon of flax meal

Blend in a blender until smooth.

peach smoothie for kids3.jpg

Back to the Flax Meal!!  We add flax meal to most of our smoothies.  It blends well with the other fruits and veggies, it does’t have a taste to it, and it adds essential nutrients your kids might otherwise not get!

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Flax meal is the ground version of flax seeds.  We like it this way, because often, a whole seed will go undigested.  It’s so tiny that it can pass right through.  But busting open that membrane shell to crush it up into meal is more easily absorbed.

We love flax because:

  1. Keeps kids regular (in the digestive sense)
  2. The Omega-3 supports brain development, making kids smart.
  3. Great source of fiber (kids need 5 grams per day, plus age… so, a 5 year old needs 10 grams of fiber per day)
  4. The Omega 3 has anti inflammatory properties!
  5. The Omega 3 can help kids who suffer from dry eyes.

Fiber and Omega 3 are the best reasons to include flax seeds in your families diet.  Try it in this smoothie today.

5 Reasons to Add Flax To Your Kids Smoothies

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

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Where do you purchase flax meal? What’s the difference between that and flax seed? Sorry i’m a newbie to this. 🙂

This is great advice. I’ve been doing this for a while now. I make myself smoothies, but you know when you have kids, you have to share, so everyone gets flax and wheat germ in their smoothies.

Would you give this to them as a complete breakfast? what would you give them with this? If this is a complete meal how longer afterwards will your kids usually eat again?

RReid Rachelle.. My kids eat toast almost every morning. We also had some eggs. The smoothie alone would not be enough to fill them up, for sure!
Thanks for reading!
Yes Dianne, you are right. flax meal, is ground up flax seeds.

We buy a bag of flax seed and take small amounts out at a time, ground it up and put it in a container in the refrigerator. We us it on cereal, yogurt, smoothies and much more. My daughter calls it sprinkles, so in the morning with her breakfast she says mommy don’t forget my sprinkles 🙂

I have heard that once you grind up flax seed, it quickly loses its nutritional value. Is this true, and how long does the ground flax retain its nutrition once it has been ground? Thanks!

It is true, depending on how it’s ground. I understand a cold process allows some of the nutrients to be preserved.
However, to be safe, I like to grind as we use it.

You can find it by the specialty flours (in the baking aisle), or sometimes by the hot cereals. I would make sure to look for ground flax!

can I exchange the peaches for other fruits, such as oranges or strawberries, without altering the rest of the recipe?

We have a favorite smoothie in our house! We have been eating this long before our little one came along, but boy does he love it, too!

1/2 cup orange juice, 2 T flax, 1.5 cup fresh spinach, 1 banana, 1 apple, 1 cup frozen berries (we like the blueberries, raspberries, and marionberries mix). Blend and voila! It also freezes well, so you can thaw out as needed. However, you want some of the freeze to still be there – it’s better cold!

I love your healthy smoothies/pops ideas….. Can I use this recipe as well as your other smoothie recipes to make ice pops?

I have bought both flax seed and flax meal in the bulk section of some grocery stores. It’s nice to be able to buy in smaller amounts as you need 🙂

@Valerie- flax is a seed. When ground up, it sort of looks like wheat flour. It’s easy to incorporate into so many foods and the good fat content in them makes them great for kids.

Why add soy milk? I have read that it really is not good for us. A friend said he grew breast. Would coconut or almond butter be a better or would it not work?

Loretta- we believe there is a lot of misconceptions surrounding soy. If you consumer organic soy (non-gmo) it’s actually good for you! We’ve been drinking it for years, and my daughter was very late to go through puberty.
You can definitely use coconut milk!

Hi Amy… my baby girl just turned 12 months old and I would like to know if is ok to give to her some flax seed? I normally have with mashed banana and oats. For her breakfast she have greek yogurt with chia and some mach fruit. We like to eat health and we would like to her to be part of our diet but im guessing my self if wouldn’t be to much for her little tummy? She’s happy to have seed and eat rye or dark bread. Thanks

Can I ground he flax seeds and mix it in my whole meal flour, with which we make chappatis. As I mix quite a few flours in my whole meal flour like soy flour, oatmeal flour.

This is a great article. I just joined because my daughters doctor said to increase her protein and fiber intake, and that smoothies were a great way to do it. I’ve been looking through the smoothie recipes and haven’t found one that had any fiber! Knowing that I can just add some flax to any of the recipes to accomplish that is great information.

That can’t be right Mike! There should be fiber any time we use fruits and veggies. It must not be calculating properly. I will check to see what the issue might be. thanks!

I have a 7yr old granddaughter and a 12yr old grandson. How many teaspoons/tablespoon of ground flaxseed do I put in their smoothies