However you make your smoothies, it should have a protein, fat and carb to make it balanced and to help keep you full for at least a couple of hours.
Some good protein bases are:
-Rice protein powder or pea protein powder, both easily digestible and safe for young kids to ingest. Nutribiotics makes a decent rice protein powder. Jay Robb makes an egg protein powder, but it is just ok. Stay away from soy, for it is too hard for kids to digest, whey is not bad either, Designer Whey is lactose free and pretty good. Any Whey is also great, it is instanstized and tasteless, which can be added to virtually anything, including pancakes, pasta sauces, etc.
-2T of any type of nut butter is great protein source, anything more goes in your fat category
-if your yogurt has more than 7g of protein, then it can be considered part of your protein, anything less is considered a carb.
Kids need at least 7g of protein for bfast, one egg is considered one serving of protein, for example.
Some good fat sources:
-Flax seed oil or grounded flax seeds
-coconut oil or coconut cream (think pina colada smoothie!)
Carb sources:
Frozen Fruit is best, it makes the smoothie nice and thick
Milk is a carb, yes, sorry folks!
Wheat Germ (high in Vitamin E)
Yogurt
PB/Chocolate/Banana Smoothie
Half Frozen banana
1 cup of rice milk
2T of nut butter (sunflower butter is great!)
1 scoop of chocolate protein powder
Sweet Tart Smoothie
1/2c frozen blueberries
1/2 c frozen pineapple
1c of rice milk
1 scoop vanilla protein powder
Black Forest Smoothie
10-15 frozen cherries
1 c of rice milk (I sometimes add cold coffee to this for myself)
1 scoop chocolate protein powder
1 tsp of chocolate syrup
you may need to add some ice to this one
2T of Grounded Flax Seeds
2T Grounded flax seeds
I prefer to use real fruit, but do use orange juice to make them, I'll use 1/2 of orange juice and a 1/2 c of water or milk depending on the recipe I am making. I have a magic bullet and it makes individual serving glasses, easy clean up too! Good luck, have fun making your own creations, kids love to invent things!