Childrens Super Green Smoothie Sauce

By Preet Gata-Aura - Natural Health Star Co-Founder -

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Trying to fit in my children’s 5 a day is often a daily concern for me.  To some degree, what they eat during their school day is out of my control as I am not there to monitor exactly what and how much they have actually eaten.

I took some inspiration from nutritionist Sonja Breuer who used the remains of her homemade smoothie as a salad dressing and thought I would try this out on my kids.

Though I have really tried, my children have never been fans of my veggie smoothies, so I thought I would try to blitz up a sauce that was packed with all the goodness I could squeeze in.

I grilled some salmon, boiled up some pasta and literally stirred this smoothie sauce through so that the ingredients were still as raw as possible, thus maintaining maximum nutrient content. The result was astonishing – the entire contents were gobbled up in minutes!

All the ingredients I have used are super healthy. I decided to use the following key ingredients due to their nutrient dense properties:


An excellent source of many vitamins and minerals. It is rich in iron which plays an essential role in the function of red blood cells, helping to transport oxygen around the body and produce energy. It is a great source of vitamin K which is important for maintaining bone health.

Spinach can also be considered a healthy heart food due to its vitamin C and Vitamin A content. Both of these vitamins are antioxidants that can help keep cholesterol levels low. Spinach contains Magnesium which can help to maintain a low blood pressure.

Sunflower Seeds

An excellent protein source with amino acids such as tryptophan that are essential for growth, especially in children. These seeds contain natural anti-oxidants and are high in unsaturated “good” fats.

Pumpkin Seeds

Contain a high concentration of magnesium which is vital for many physiological functions including the pumping of your heart, healthy bone formation, and proper bowel function.

These seeds also contain a high content of zinc which is important for immunity, cell growth and eye and skin health.


The nutrients in Avocado promote a healthy heart and great skin. It is high in monounsaturated  “good” fats and when eaten in moderation has the ability to lower ‘bad’ LDL cholesterol levels.



This fresh water algae is full of many wonderful nutrients. It has very high protein, iron and calcium content and is a great natural supplement for diets lacking in any of these.

Its dark green colour is due to its high chlorophyll content which aids toxin removal from the blood and provides a boost to the immune system.

Spirulina comes in a dried powder form that can easily be added to food or mixed in a drink or Smoothie.


1 small avocado

Handful of spinach leaves

Handful of Basil

Handful of Mange Tout

Half a cucumber

I small kiwi

1 tsp sunflower seeds

1 tsp pumpkin seeds

1tsp pine nuts

1tsp organic spirulina powder

1 Small clove of garlic

Juice of half a lemon


Add all the ingredients in to a blender and blend until smooth.



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5 Comments on “Childrens Super Green Smoothie Sauce”

  1. Green smoothies work brilliantly with my little boy. This morning he enjoyed a blend of apple, mango, kale, broccoli and cucumber. This blog is great, glad it was recommended to me!

    1. I’m so glad you enjoyed the post. I love smoothies for my kids too and I always manage to blitz up veggies they wouldn’t normally like eating! Yours sounds delicious, I’ll have to give it a go

  2. What a great idea, a nice alternative to their usual pasta sauce and a great way to give them extra veggies without them knowing!

    1. Thanks for your comment Suj. I try and use veg like sweet peas and mange tout for a milder, sweeter flavour. Give it a go!

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