I'm at the point in my job as a mom where I feel it's really important to get my kids involved in making food with me. They've been in the kitchen with me for years, watching me do everything, but now...at least my oldest...is able to use a knife with supervision. Neither of them seem to have a problem getting their hands dirty...especially if it involves mushing up food. Getting them to handle food seems to motivate them to eat it as well.

Three Berry Smoothie with Coconut Milk

This smoothie was a no brainer in getting them involved. The only ingredient they're just warming up to is coconut milk. They've had coconut oil on everything as long as I can remember, but they haven't always loved the taste of coconut milk. They made these smoothies themselves, so I think just knowing they made it encouraged them to not just drink it, but enjoy it.

Why not a fruit-only smoothie?
We made this smoothie as a late afternoon snack. The reason why I don't like to give a fruit-only snack is simple: sugar. Yes, fruit - especially of the berry variety - is incredibly healthy, but I whenever I feed my kids food, I want it to keep their blood sugar levels stable. Even blood sugar levels is a top priority for my kids, and ultimately their long-term health. I don't add coconut milk just because it tastes good (even though it really does), but because it contains a healthy amount of fat. What's more, the fat is a medium chain triglyceride (MCT), which means it gets converted to energy faster, and has a "healing" effect of the body. MCTs are a big winner in my book.

Adding a small, but healthy amount of fat every meal of snack is just as important for you, too! Healthy fat alone, does not make you fat. Excessive unhealthy fat (like trans fats in cookies, or polyunsaturated fats found in crackers) can. Not all fats are created equal! This smoothie is nothin' but healthy. I hope you try it and enjoy it! If you don't have berries on hand, try this smoothie with mango or even pineapple. Both go well with coconut milk.

Red White Blue Smoothie

Red White and Blue Smoothie

1/2 c. Raspberries
1/2 c. Strawberries
1/2 c. Blueberries
1 c. coconut milk
1/2 tsp. vanilla
*I also added 1 1/2 cups of ice cubes to chill it out!

I hope you enjoy it. Are you a fan of coconut milk or oil? What do you think? If you're not a fan of coconut milk you can always add almond milk, hemp milk or regular cow milk, too.

Traci is a nationally recognized health and fitness expert who has been featured on The TODAY Show and Dr. Oz. Traci is available for corporate speaking events and wellness coaching, as well as private training. Contact Traci here.