Quick, easy and healthy green smoothie — Photo courtesy of Sherel Purcell
Prep time: - | Cook time: - | Serves: 1
Create this quick and easy smoothie using washed and frozen kale and/or spinach leaves combined with banana, yogurt, fresh or frozen fruits, juice and/or berries and water.
No yogurt? For an extra treat, substitute a scoop of vanilla ice cream – a great way to get kids (or adults) to drink their veggies. You can even use up extra cooked broccoli and other greens. Want more protein and nutty goodness? Throw in a scoop of almond butter and flavor with some cinnamon for an extra kick. The possibilities are almost endless.
- 2 cups frozen kale leaves
- 1 small banana or half of a large one
- 3/4 cup of cold water
- 1/2 cup plain, low or no fat yogurt
- 1/2 cup of fresh or frozen blueberries
- 1 tbsp of ground flax seeds (optional)
- 1 tbsp real maple syrup or honey
Add ingredients starting with liquids — Photo courtesy of Sherel Purcell
- Pre-prep: A minimum of 2-3 hours prior to use, rinse a bunch of kale, shake off excess water and tear leaves from the stems before tossing the leaves into a plastic bag and throwing them into the freezer, taking care not to pack nor seal the bag too tightly. Allow to freeze before using.
- Add all the ingredients to a blender starting with the water, (for quicker blending) yogurt, maple syrup (or honey) ground flax seed and banana, finishing with the frozen kale and berries.
- Set the blender to the smoothie or puree setting and, if necessary, pulse an extra 30 seconds on low or medium.
- Check for desired consistency, adding a bit more water if necessary.
This ultra flexible recipe allows for substitutions and additions but works best following the basic recipe proportions of frozen greens to banana – the key ingredients. All berries – fresh or frozen – work well and can be mixed and matched along with other fruit. Best bets include apple, mango, kiwi and pineapple – fresh, frozen, juiced or canned.
Fruit-flavored yogurt can replace plain but will yield a sweeter concoction, so you may want to eliminate the maple syrup or honey. Also, start with less water when adding extra fruit or juice.