Monday, June 16, 2014

Fruity Green Smoothie

Your intro to the intriguing and delicious world of green smoothies!

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
1 orange
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.

Looks green, doesn't taste green!

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

Supply List: 
     (in addition to ingredient list and Food Demo Kit)
  • Blender tote w/extension cord
  • Cooler with clean ice 
  • Honey
  • Bowl for washed greens

Message:  Close your eyes and you won't know it's green!

Talking Points:
  • 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.

Survey Questions:
  1. Did you like the Fruity Green Smoothie?  (icebreaker question)
  2. Have you ever tasted a green smoothie?
  3. How often in the last month have you had a green smoothie?
  4. How likely are you to make a green smoothie in the next 2 weeks?

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