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Superhero Smoothies: A School Birthday Celebration

Today, we got to celebrate my son’s forth birthday by making “superhero smoothies” with his preschool class. (In case you didn’t know, superheroes are a BIG DEAL for four-year-old boys.)

My son’s favorite superhero is Captain America. So we choose to make the smoothies with frozen blueberries, frozen strawberries, fresh bananas, yogurt and milk — a proud representation of Captain America’s red, white and blue! The great thing about these ingredients is they are nutrient-rich and, as “packaged” foods, they are respectful of our class’s “nut free” policy.


By far, my favorite part of the day was involving the kids in making the smoothies. We divided the class into groups of five, so every student got to pour an ingredient into the blender.  We also spent time describing the taste, texture and temperature of the ingredients. Giving kids the vocabulary to talk about food is a brilliant way to empower kids to be healthy and adventurous eaters (for more on that, read this post by Dina Rose, PhD).

Superhero Smoothie

The kids also decorated their cups with superhero stickers.

Superhero Smoothie_Captain America

Here’s the basic recipe we made. You can mix it up by adding any variety of fruit to suit your taste buds.

Superhero Smoothie


  • 1 cup frozen blueberries
  • A few frozen strawberries
  • 1/2fresh banana, peeled and cut into 1-inch pieces
  • 2 TBS Greek yogurt (we used 2%)
  • 1 cup milk (we used skim, but you could easily substitute with a non-dairy beverage)


  • Combine all ingredients into a blender; blend until smooth. Add more milk or fruit to adjust consistency.
  • Serve in cups that kids can decorate with superhero stickers.
  • Enjoy!
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