Place 2 cups milk, 1 cup yogurt, 1 sliced banana, 1 cup frozen strawberries, 1 tablespoon honey (or maple syrup) and 1 teaspoon ground flaxseed (if using) into a blender.

Blend on high for 30–60 seconds until smooth and creamy. If the texture is too thick, add 2–4 tablespoons of milk and pulse again until desired consistency is reached.

Taste and adjust sweetness for the child. Serve immediately in a child-friendly cup. Makes about 2 small servings (see servings field).

Veggie Boost Smoothie (mild)

Combine ingredients

In a blender add 1 cup water or apple juice, 1 packed cup washed spinach, 1 cup frozen mango, 1/2 banana, 1/2 cup plain yogurt and 1/2 teaspoon lemon juice.

Blend until completely smooth, about 45–60 seconds. If the spinach flavor is noticeable, add a little extra mango or banana to sweeten naturally.

Pour into a cup and serve immediately. This yields about 1–1.25 cups (one serving for a child).

Warm Drinks & Simple Hydration

Ginger-honey warm water (soothing)

Bring 4 cups water to a gentle simmer in a small saucepan. Add 1 tablespoon thinly sliced fresh ginger and let simmer gently for 5 minutes.

Remove from heat, strain out the ginger and let the water cool to a warm (not hot) temperature safe for a child. For children older than 1 year, stir in 1 teaspoon honey if desired and serve in a small cup.

For a simple hydration option, dilute 1 part unsweetened apple juice with 2–3 parts water and add lemon slices for flavor. Serve chilled.

Treat: Chocolate Milk (occasional)

Make warm or cold chocolate milk

In a small cup, whisk 1 teaspoon cocoa powder with 1 teaspoon maple syrup or honey and 1/4 teaspoon vanilla until it forms a smooth paste.

Heat 1 cup milk gently on the stove or microwave until warm (do not boil) if serving warm. For cold chocolate milk, use cold milk and whisk vigorously or shake in a sealed jar until combined.

Pour milk into the cup with the cocoa paste and whisk or stir until fully combined. Serve immediately as an occasional treat.