Prep time: 10 minutes | Cooking time: 0 minutes | Servings: 4
Ingredients
- 1 frozen banana
- 1 cup pineapple/orange juice
- 1 cup low-fat milk
- 2 cups fresh spinach or kale
Live Well Tips
- Learn how to create this delicious recipe with this video!
- If your fruit is getting too ripe, don’t throw it in the trash. Instead, throw it in the freezer and use it in a smoothie another day!
- Kids love green smoothies and they are a great way to add both fruit and vegetables to your diet. Try them at your next party. Let guests make their own healthy, colorful treat.
Directions
- Wash hands well with soap and water.
- Peel banana, break into chunks and put in freezer for at least 2 hours.
- Wash spinach or kale well. Discard stems.
- Pour pineapple/orange juice into blender and add frozen banana chunks.
- Add milk and spinach (or kale) to blender.
- Put lid on top of blender and blend for 1 to 2 minutes. Pour into glasses and serve.
Cook Together! Making Green Smoothies with Kids
Green smoothies get their color from green, leafy vegetables, like spinach and kale. They may not sound very good to an adult, but they are tasty! Most of the flavor is from the fruit in the recipe. When finely-chopped raw greens are used, the sweetness of fruit and yogurt becomes the main flavor.
Easy Tasks
- Gather ingredients and equipment.
- Wash fresh foods, drain, and pat dry.
- Peel banana, break into chunks.
Intermediate Tasks
- Remove stems from kale or spinach.
- Place banana chunks in freezer and set timer.
- Measure and place all ingredients into blender.
- Place tightly fitting lid on blender.
Difficult Tasks
- Turn blender on for 1 to 2 minutes.
- Pour into glasses and serve.
Nutrition Facts
Serving size 1 cup: Calories–90; Protein–4g; Carbohydrate–20g; Total Fat–0g; Saturated Fat–0g; Fiber–1g; Sodium–50mg; Vitamin C–60%; Vitamin A–35%; Iron–4%; Calcium–10%
Adapted from Washington State University Extension Food $ense