ROSIE’S GREEN DRINK AND PASSION BERRY BLISS

It was a rather unsettling start to the morning: A noisy whirr coming from our kitchen at barely seven a.m. I tentatively made my way downstairs to find my 10-year old daughter, Rosie, at the helm of our industrial blender, a pile of leafy greens on the kitchen counter. Inspired by the “green drink” one of her favorite teachers carts to school each day, Rosie had set to work concocting a vegetable smoothie of her own.

I’ve always encouraged my kids to be independent in the kitchen, but that usually translates to decadent baking projects, not kale smoothies. At any rate, Rosie has been making her “green drink” ever since, a beverage my oldest daughter refers to as “the swamp”.

We make a lot of smoothies in our house. And while most of them are actually not green, they are a nutritious answer to quick weekday breakfasts and snacks. The key, of course, is what goes into them. I always include fruits and/or vegetables, a protein/calcium source (milk, soy milk, almond milk, yogurt, kefir, and so on), and other healthy add-ins such as almonds, sunflower seeds, oats, and flax meal.

Having assorted frozen and fresh seasonal fruits and vegetables on hands makes for effortless smoothies. I keep a bag of bananas in the freezer since they do wonders for a smoothie’s texture, regardless of flavor. When the bananas in my fruit bowl start to go brown, I peel them first and into the freezer bag they go.

If you don’t feel confident enough to create your own smoothies, invest in a good smoothie cookbook such as the ones put out by the lovely Corpening sisters, or search the internet where there are a gazillion recipes.

For the adventurous among you, below is the recipe for Rosie’s green drink. For those not interested in trying “the swamp”, I’ve also included a recipe for a creamy, berry smoothie that’s hard not to love.

Next week I will post tips for ordering smoothies on the road, so stay tuned.

ROSIE’S “GREEN DRINK

  • 1 cup loosely packed chopped kale, stems removed
  • 1/3 cup loosely packed parsley leaves
  • 2 small apples, cored and roughly chopped
  • 2/3 cup apple juice
  • 1 tablespoon fresh lemon juice

Put all of the ingredients into a blender and blend until smooth.

Makes 1 to 2 servings

PASSION BERRY BLISS

  • ½ cup passion-fruit juice*
  • ½ cup low-fat vanilla yogurt
  • 1 fresh ripe banana
  • 1 cup frozen strawberries
  • ½ cup frozen raspberries
  • 1 tablespoon agave nectar

Combine the passion-fruit juice and yogurt in a blender. Add the banana, strawberries, raspberries, and agave nectar. Blend until smooth. Taste and add more agave nectar if you like.

* If you can’t find passion fruit juice, this recipe is also delicious with pineapple juice.

Makes 2 servings

Reprinted with permission from Super-Charged Smoothies by Mary Corpening Barber and Sara Corpening Whiteford, Chronicle Books, 2010

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12  Comments

Comments

  1. morewithles
    01.07.2011 at 6:54 PM #

    I sneak spinach into my kids’ smoothies. I use either frozen spinach or the spinach from our small deck veggie garden when it starts to get overgrown (I steam the fresh leaves before putting them in the smoothie). If you put blueberries in too, you can hardly see the green of the spinach. Recently, I’ve also been tossing in some Goji berries, a superfood that they don’t like plain but don’t taste in the smoothie.

  2. Kristin Dickerson
    01.08.2011 at 6:26 AM #

    Hi Katie,
    Love this blog. Sign me up! My hubby makes himself a “green smoothie” almost every day, and I mooch off it for myself. He swears it gives him a big energy rush, and stabilizes his appetite all day.
    As for kids liking it, Elizabeth isn’t wild about it, but she loves any kind of fruit smoothie. Here’s another way to make a green smoothie which some of your readers might like:
    Fresh, organic, baby spinach leaves, straight from the plastic box or bag from the grocery.
    Pack the blender with them, add some water to thin the mixture. We use almond milk to thicken, but you can also use soy or regular milk. Ice thrown in makes it nice and cold. To make the whole thing more palatable, we sweeten with either a half banana or 1-2 packets of Stevia. Agave nectar
    works, too, but Richard can’t tolerate too much sweetener. We’ve tried adding flax and it really beefs up the protein and good fat content.
    I think most kids would like this, but berries (either frozen or fresh) will definitely disguise the spinach, as one reader said earlier. As you know, spinach is very nutrient rich, though kale is probably even more so.
    Thanks for this great blog! We eagerly await your next entry and new writing projects.
    –Kristin and family

  3. 01.08.2011 at 5:18 PM #

    Love this blog, I am going to throw some almonds in my next smoothie!

  4. Beth Gillis
    01.08.2011 at 6:29 PM #

    This was the highlight of my week! Thanks for sharing, Katie. Actually, Rosie’s smoothie is almost all of the same ingredients as my daily green juice (apples, kale, parsley, lemon…also celery, cucumber, ginger and other leafy greens)…I never even thought to turn these ingredients into a smoothie, but it sounds perfect! When I’m feeling lazy and opt out of juice for extra snooze minutes, I come in with a green smoothie. Here’s my favorite recipe:

    2 c. unsweetened almond milk
    2 frozen bananas
    1 handful of raw, organic spinach
    3-4 leaves of kale, stems removed
    Optional: teaspoon of bee pollen, ground flax or hemp seeds

    Blend and enjoy!

    Your readers might enjoy checking out Victoria Boutenko’s, “Green for Life” book and website (rawfamily.com). The book has loads of green smoothie recipes (savory, daring, kid-friendly) and lots of reasons about why they are so good for bodies.

  5. Cynthia Jones
    01.08.2011 at 11:47 PM #

    My daughter also pretty much has a daily smoothie for breakfast. I just wanted to add that there are good frozen fruits now available, with no additives, and that makes it easy to always have fruit on hand. Plus, those frozen fruits do add a nice texture to the drink.
    Thanks Katie, this is a great resource!

  6. yunah
    01.16.2011 at 5:55 AM #

    do you have a vitamix? i’m thinking of getting one but mulling it over b/c of the price.
    i’ve noticed vitamix owners are crazy about them.

    • 01.18.2011 at 2:34 AM #

      I do have a Vitamix and am crazy about it. They are an investment, for sure. But it’s the sort of thing you will likely have for a very long time.

  7. Pam H
    05.10.2013 at 8:57 AM #

    I heard Mark Bittman speaking about going vegan (at least partially) and that he uses almond milk instead of yogurt in smoothies. Any thoughts about that? I’ve never used almond milk. Are there different kinds to buy or things I’d need to do to change a smoothie recipe?

    • katiemorford
      05.10.2013 at 9:08 AM #

      I like to use different types of milk in my cooking, and almond and soy are the two I probably reach for the most in place of cow’s milk. If you are going to swap out yogurt and use almond milk, be sure to use one that is fortified with Calcium and Vitamin D. Also, check the protein. Yogurt, especially Greek yogurt, will likely have far more protein than almond milk. You also won’t have the good bacteria that comes with yogurt.

  8. Pavan Sanghera
    08.07.2013 at 11:42 AM #

    Thank you for sharing!

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