Family kitchen · Drinks

Apricot, carrot & yoghurt smoothie

Tender cooked carrot, apricot and yoghurt make a gentle orange smoothie. No juice or added sugar; a small glass goes alongside food.

Hands-on time: 10 min
Total time: 30 min
Base recipe: 4 small glasses

Let’s cook

Protein · Calcium · Beta-carotene

Why it works for children & what’s in it

Times are estimates for the base recipe. Larger quantities may take longer.

Step by step

Here’s how.

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An easier way today.

Untouched cooked carrot that was promptly chilled the previous day saves cooking and cooling time. Check ingredients before use.

What you can prepare ahead

Cook carrot the previous day if helpful, cool promptly and refrigerate at 5°C or below. Use within 24 hours.

Got interrupted? Tick off each step as you finish, so you can find your place again here.

Step 1: Wash, peel and thinly slice carrot. Cook covered with 120 ml water for about 10–12 minutes until tender, adding a little water if needed.
Step 2: Wash and stone fresh apricots thoroughly; check for stone fragments. Add firm fruit for the last few minutes of cooking. Drain canned fruit.
Step 3: Cool carrot and any cooked apricot promptly. Only when cool, blend smooth with yoghurt and some of the cooking water. Never put hot ingredients in a closed blender.
Step 4: Thin as needed with the remaining cooking water or fresh drinking water. Pour four small glasses and serve immediately with a meal.

When there is room for it today

Helping is welcome. Watching is too.

Your child can measure yoghurt. Adults cut and cook carrot and operate the blender.

For your family table

Adapt for younger eaters.

About four small 150 ml glasses. From age 3, offer a smaller amount first. A small addition to a meal, not a thirst quencher or a complete meal replacement. Water remains the everyday drink.

The nutrients in these ingredients.

Protein: Here from: yoghurt
A building block children need for growth and for making body tissues.
Learn about Protein →
Calcium: Here from: yoghurt
Important for building bones and teeth, especially during growth.
Learn about Calcium →
Beta-carotene: Here from: carrot and apricot
The body can turn it into vitamin A, which is important for vision, among other things.
Learn about Beta-carotene & vitamin A →

Carrot and apricot provide beta-carotene; yoghurt provides protein and calcium. The amount served depends on ingredients and portion size; this smoothie does not meet an individually calculated requirement.

These notes refer to the ingredients in the base recipe. The amount on the plate depends on preparation, portion size and swaps. Variety across the week makes the difference.

Make it work for you.

Use soft stoned peaches instead of apricots. Do not replace the fruit with apricot juice.

Taking it slowly today?

Offer soft carrot and apricot separately too. A tasting spoonful is enough, without hiding ingredients.

Keeping it safely

Prepare fresh. Cover untouched leftovers, refrigerate immediately at 5°C or below and use the same day. Discard leftovers from used glasses.

For younger eaters

About four small 150 ml glasses. From age 3, offer a smaller amount first. A small addition to a meal, not a thirst quencher or a complete meal replacement. Water remains the everyday drink.

Our approach & sources

These recipes are ideas for family life with children aged 3 and up. Quantities are a guide, not a target to finish. Age, appetite and individual needs vary. Variety across the week matters; no single recipe covers every nutritional need.

Our general guidance draws on the recommendations below. These organisations have not reviewed or endorsed the individual recipes. Editing: Pureli.

Recipe development: Pureli.

Here’s how.

Helping is welcome. Watching is too.

Adapt for younger eaters.

The nutrients in these ingredients.

Make it work for you.

Taking it slowly today?

Someone else might love this too.

More ideas for your table.

Cucumber & lemon water

Gentle rooibos & pear tea

Peach yoghurt smoothie