This smoothie is easy to enjoy year round - it tastes sweet and fruity and is packed with nutrition. It's also a great two-for-one deal: one batch yields two generous servings. (The extra keeps nicely in the fridge until the next day.)
The color is olive green if you use spinach; emerald if you use kale.
|A short list of whole food ingredients|
1 small banana
1 small apple or pear
2 cups kale or spinach leaves,
washed and loosely packed
2 teaspoons flax seed
3/4 cup cold water
12 ice cubes (2 cups)
Peel the banana. Wash and thoroughly chop the apple; drop both fruits in the blender jar.
|Use a paring knife to slice both ends off the orange.|
|Follow the curve of the fruit with the knife to remove outer peel.|
|White pith contains valuable fiber and flavonoids (vitamin P)|
|Quarter the orange and roughly chop apple - no need to peel or core it.|
Prep the orange: take a thin slice off the stem and blossom ends of the fruit; remove zest by carving the orange, following the curve of the fruit with a sharp knife in a sawing motion. Cut in quarters and add orange to blender along with remaining ingredients.
|Whole flax seeds are micro-vaults of omega 3 and omega 6 fatty acids,|
fiber, calcium, protein, and folate; the blender blades unlock them.
Secure lid, process at medium speed 30-60 seconds, then increase to high speed to completely liquefy all ingredients. Let blender run 1 minute or until smooth.
Pour two tall glasses of refreshing green smoothie - share one with someone you love. Or refrigerate leftover smoothie in a covered pint jar and enjoy the next day.
Yield: 2 -16 oz. servings (approx)
- Use bananas of the same ripeness you prefer to eat raw, not in banana bread.
- To make a sweeter smoothie, use riper bananas; add honey to taste, or 1 or 2 pitted dates.
|Take it to work, take it anywhere - yum!|
Notes for Cooking Skills Educators:
Sample size: 1/4 cup
Serving ware: 5 oz. Dixie cups
Number of samples: about 16
Prep time: 5 minutes
(in addition to ingredient list and Food Demo Kit)
- Blender tote w/extension cord
- Cooler with clean ice
- Bowl for washed greens
Message: Close your eyes and you won't know it's green!
- Add yogurt to for rich, creamy flavor and to introduce the benefits of probiotics.
- Experiment with other combinations of fresh or frozen fruit: berries, peaches, etc. along with 2 cups of greens.
- Freeze local fruit in season to use in smoothies through the year. Arrange pieces of fruit on a cookie sheet and freeze uncovered until solid. When frozen transfer to a freezer bag.
- Greens such as spinach and kale can be frozen!
- Local wild blackberries make an antioxidant-rich smoothie.
- Did you like the Fruity Green Smoothie? (icebreaker question)
- Have you ever tasted a green smoothie?
- How often in the last month have you had a green smoothie?
- How likely are you to make a green smoothie in the next 2 weeks?