It’s G-G-G-G-Green! This delicious smoothie is such a beautiful colour, and the perfect way to get kids eating, or should I say drinking, vegetables!
Skills Check
Follow a recipe; follow food safety and hygiene rules; tidy away; cut using the bridge/claw technique safely; use a citrus squeezer; use a blender (with adult supervision).
Equipment
Jug, hand blender, chopping board, knife, citrus squeezer.
Ingredients (serves 2):
- 2 handfuls kale (washed and stems removed)
- 1/2 avocado
- Lime juice, 1/2 fresh lime
- Large handful frozen pineapple chunks
- Water, added to loosen to desired consistency
Method
- Add all prepared ingredients to the jug/blender and blend for 30 seconds.
- Add water to loosen and blend again.
So thinking about Phunky Kale Smoothies ...
Fruit and vegetables are high in a variety of vitamins, minerals and fibre, and packed with lots of different substances called phytochemicals. Phytochemicals can help protect our bodies against disease.
Nutritional Information
| Energy | 392kJ/94kcal | 5% | |
| Med | Fat | 6.6g | 9% |
| Low | Saturates | 1.5g | 8% |
| Low | Sugars | 4.5g | 5% |
| Low | Salt | 0.03g | 1% |
per 208g serving
% of an adult's reference intake
Typical values per 100g: Energy 188kJ / 45kcal
Notes
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.
