EPIC Smoothies
INGREDIENTS:
1 cup frozen berries
1 cup 2% milk
1/2 cup low fat vanilla yogurt
1 cup raw kale, torn into medium sized pieces
EQUIPMENT:
Blender
Liquid measuring cup
Dry measuring cups
Rubber spatula
2 – eight ounce or larger cups
DIRECTIONS:
- Wash hands well with soap and warm water. Wash produce thoroughly.
- Combine all ingredients in blender and process until smooth.
- Pour into two 8 ounce glasses and enjoy!
Mix It Up!
- Use other frozen fruit such as mangos, peaches, blueberries and bananas.
- Lactose intolerant? Try calcium fortified milk substitutes like soy or almond milk.
- Instead of milk, try 100% fruit juice flavors like: orange, pineapple, cranberry, or grape.
- Reduce added sugar by using plain yogurt.
- Increase protein by adding nut butters like: peanut, almond, or sunflower.
- Increase protein by adding nuts like: almonds, walnuts, or pecans.
- Try different greens and combination of greens like: spinach, kale, collards, or beets.
- Get your heart healthy fats by adding flax seeds or chia seeds.
- Add granola for a thicker smoothie.
- Make popsicles instead by pouring smoothie into popsicle molds and freezing.
