“Green” smoothies are popular in some circles, promising enhanced mental capacity, more energy, and other benefits. Although these outcomes may not happen for everyone, green smoothies are a great way to sneak some extra vegetables into your diet. Eating blended salad may not seem thrilling, but try it just once! If you’re a fan of Roald Dahl, or your kids are, you’ll know that the BFG (Big Friendly Giant) was drinking green smoothies long before it was trendy. My daughter has a cookbook called Roald Dahl’s Revolting Recipes and years ago we made Frobscottle for her birthday party. Note – there are no veggies in Frobscottle and the nutritional profile is quite different from the recipes below it. But if you’re trying to get your child to drink a healthy green smoothie, try calling it Frobscottle!
Frobscottle (serves 6-8)
8 kiwi fruits, peeled
Juice of 1 ½ limes
200 mL lemonade
100 mL raspberry yogurt drink
300 mL cream soda
Puree the kiwis and lime juice in a food processor, then press through a sieve into a large jug. Add the yogurt and mix. Gradually mix in the lemonade. Pour in the cream soda and mix. A drop of green food colouring will improve the colour.
Per serving – 139 kcal, 1.1 g fat, 0.3 g saturated fat, 33 g carbohydrate, 3.7 g fibre, 2.1 g protein. (Nutritional analysis done by PPEP. To give this recipe a healthier profile, substitute club soda for the cream soda – and the kids will still love it.)
More serious green smoothie patrons use greens such as kale, spinach or even young dandelion leaves. (Jiminy, finally a use for all those dandelions out in the yard.) Here at PPEP, we also recommend orange, as in baby carrots or carrot juice. Smoothies are easy to make in the summer when there is an abundance of fresh fruit and vegetables, but frozen products work great in the winter. Just pop a bowlful of frozen fruits and veggies into the microwave to defrost for a minute, so your smoothie isn’t a super-cooled freezie!
Summer Smoothie with Kale
Serves 1 (350 mL) or 2 (175 mL)
125 mL apple juice
1 small banana, broken into 2-3 cm chunks
125 mL Saskatoon berries (or any kind of berry)
250 mL roughly torn kale (about 1 large leaf, spine removed)
100 g plain or vanilla regular fat yogurt
2-3 mint leaves (optional)
15 mL ground flaxseeds
Put everything in the blender and blend until desired smoothie-ness. Pour into a glass and garnish with additional mint leaves.
Note: The Saskatoon berries have a unique gelling property that gives the smoothie a pudding-like consistency, so you will have to eat your smoothie with a spoon!
In 350 mL: 338 kcal, 7 g fat, 2.3 g saturated fat, 64.8 g carbohydrate, 7.7 g fibre, 10.3 g protein.
5 Vegetables and Fruit servings, 0.5 Milk and Alternatives servings
The recently popular Oh She Glows cookbook by Canadian author Angela Lidden has some interesting green smoothie recipes.
Glowing Mojo-ito Green Monster (from Oh She Glows) – makes 1 (750 mL) smoothie
125 mL watermelon cubes
250 to 365 mL baby spinach or other leafy green
250 ml coconut water or water
1 large sweet apple
45 mL avocado
15 to 30 mL fresh lime juice
5 to 10 large mint leaves
5 large ice cubes
Freeze the watermelon cubes overnight or until frozen solid. In a high-speed blender, combine all of the ingredients and blend until smooth. Pour into a glass.
Tip: If using water instead of coconut water, you might want to add a bit of liquid sweetener to make up for the lack of sweetness.
Per serving – 191 kcal, 4.8 g fat, 0.7 g saturated fat, 40.3 g carbohydrate, 7.0 g fibre, 2.6 g protein. (Nutritional analysis done by PPEP.)