The Smoothie That Saved My Sanity: Feeding a Fussy Toddler

If you have a fussy toddler, you’ll know the mealtime struggle all too well. Mine is one of those kids who can spot a speck of vegetable from a mile away and will straight-up refuse anything that looks remotely unfamiliar. I’ve tried every trick in the book—cutting food into cute shapes, offering dips, sitting down to eat together. Some days, she barely eats a thing.

I often used to find myself wondering if she was getting enough of what she needed—calories, nutrients, anything. It became this constant source of stress in the back of my mind.

So I started experimenting with smoothies, hoping they’d be an easy win. I tried all the usual suspects: strawberries, blueberries, mango… and every single one was met with a hard no. Turns out, my toddler is a smoothie snob too.

The only thing she would touch? A creamy banana base.

So I leaned into it. I started building a smoothie around that one safe ingredient. And eventually, I landed on a blend that she actually drinks—every single day. It’s packed with hidden goodness, but still tastes like a sweet banana milkshake.

Our Daily Creamy Banana Smoothie

Ingredients:

• 1 ripe banana

• ¼ avocado

• Dash of cinnamon

• 1 cup full-fat milk (or sometimes a mix of cow’s milk and oat milk)

• 2 tbsp coconut yogurt (I use this instead of regular yogurt—my daughter prefers the sweeter, less tart flavour)

• ½ tsp chia seeds

• ½ tsp ground flaxseed

• ½ tsp hemp seeds

• ¼ tsp psyllium husk

I blend it all until completely smooth—no lumps, minimal texture—and serve it in her favorite cup with a straw. That’s it. No berries, no bright colours, no surprises.

Why I Love It (Almost More Than She Does)

Knowing she’s getting healthy fats from the avocado, yogurt, and seeds makes me feel like I’m giving her brain and body real fuel. The fiber helps keep her digestion on track. And the natural sweetnessfrom the banana means there’s no need for any added sugar.

Even if she refuses everything else that day, I know she’s had this. And that gives me peace of mind.

 

Ingredient-by-Ingredient Breakdown:

1. Banana

• Benefits: Natural sweetness, easy to digest

• Nutrients: Potassium, vitamin B6, vitamin C, fiber

• Support: Energy, digestion, heart health

2. Avocado

• Benefits: Creamy texture, healthy fats

• Nutrients: Monounsaturated fats, folate, potassium, fiber, vitamins E, C, and K

• Support: Brain development, skin health, satiety

3. Cinnamon

• Benefits: Natural flavor enhancer

• Nutrients: Antioxidants, anti-inflammatory compounds

• Support: Blood sugar regulation, digestion

4. Full-Fat Milk

• Benefits: Good source of fat-soluble vitamins and protein

• Nutrients: Calcium, vitamin D, vitamin B12, protein, fat

• Support: Bone development, growth

5. Oat Milk

• Benefits: Dairy-free option, adds creaminess

• Nutrients: Fiber, some B vitamins, calcium (if fortified)

• Support: Digestive health, added calories for growth

6. Coconut Yogurt

• Benefits: Adds probiotics and healthy fats

• Nutrients: MCTs (medium-chain triglycerides), calcium (if fortified), probiotics

• Support: Gut health, energy, immune system

7. Chia Seeds

• Benefits: Tiny but mighty

• Nutrients: Omega-3s, fiber, protein, calcium, iron

• Support: Brain development, digestion, sustained energy

8. Hemp Seeds

• Benefits: Soft texture, nutty taste

• Nutrients: Complete protein, omega-3 and omega-6 fats, iron, magnesium

• Support: Muscle development, immune support, brain health

9. Flax Meal (Ground Flaxseed)

• Benefits: Easy to digest in ground form

• Nutrients: Omega-3s (ALA), fiber, lignans, protein

• Support: Heart and brain health, regular digestion

10. Psyllium Husk

• Benefits: Powerful fiber booster

• Nutrients: Soluble fiber

• Support: Gut motility, soft bowel movements, satiety

 

Overall Benefits for Your Toddler:

• Healthy Fats – Crucial for brain development (avocado, coconut, seeds)

• Fiber – Promotes healthy digestion and prevents constipation (banana, psyllium, flax, chia)

• Protein – Supports growth and repair (milk, hemp seeds, yogurt)

• Micronutrients – Like calcium, potassium, magnesium, and vitamins B, C, D, and E

• Omega-3s – Important for cognitive and visual development (flax, chia, hemp)

 

Feeding toddlers isn’t always easy—but sometimes, it just takes one win to take the pressure off. This smoothie is my win, and if you’re in the same boat, maybe it can be yours too.