As we get set to launch our newest lineup of workshops (Ka-RAW-te) for kids that include fitness and making a healthy treat (or treats) afterwards, I thought it would be fun to share a recipe with you that is kid-friendly, super healthy and really fast to make!

This quick and fruity shake can be made in minutes and your kids can easily help you.

Topping it off with a yogurt or toast with peanut butter would be a perfect breakfast.

Sending your kids off to school with a full tummy will set them up to have a productive day and by creating something together, you are spending quality time with them and you’re gently encouraging them to take an active role in making healthy food choices ~ the sooner our kids have an appreciation for nutritious food, the better!



What You’ll Need:

* 1 1/2 cups of chopped up watermelon

* 1 cup of ice cubes

* Mint (see note at bottom – optional)


Sharp Knife (and a parent to help out with)

Chopping Board

Measuring cups


How to Make Your Watermelon Shake:

After slicing and chopping up your watermelon (and removing the seeds if it’s not seedless) measure out 1 1/2 cups of watermelon and toss it into your blender.

Now add 1 cup of ice cubes.

Blend these until they turn into a deliciously red shake.

Enjoy immediately! Yum!

* Note for parents ~ if your child likes the taste of mint (peppermint or spearmint) toss in a few sprinkles of fresh mint when blending. Herbs in the mint family are rich in vitamin C, beta-carotene and chlorophyll and they will stimulate your child’s mind (improving their focus and alertness) for a busy day of school!



Together with my husband, Sensei Jim, and our 4 kids, we run London Wado Kai Karate Club in London, ON. We specialize in teaching adults and kids ages 4+ and we pride ourselves on smaller class sizes in order to give your child our full attention. If you'd like to know more about us, please visit NEW! Our Karate Classes will be every Thursday night at Oakridge Secondary School. We accept new students all year long! ---> We also offer health and holistic lifestyle coaching, online group cleanses and wellness programs for families. For more info on our workshops, visit

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