UA Cooperative Extension

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:

  1. Wash hands well with soap and warm water. Wash produce thoroughly.
  2. Combine all ingredients in blender and process until smooth.

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  1. 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.

EPIC Recipe Tips Smoothie