How to make a green magic smoothie

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Getting kids (and parents) to drink their greens.

A green magic smoothie is a delicious way to pack raw fruit and vegetables into your daily diet. This nutrient-dense snack or meal replacement that has everything you need. These tasty creations are packed with fiber and protien to keep you feeling full. Plus there are plenty of vitamins for healthy growth and development. Follow these quick and easy steps to making a perfect green smoothie. It's fun for kids to help with and good for them to eat.

Start with a liquid base then add one or more items from each category below. Depending on the power of your blender, you may do them all at once, or add one item at a time. If you like, you can add ice. I make about 6 cups at at a time and freeze the leftovers in freezer jars for a snack or breakfast later in the week.

1. Select a liquid base

Choose water, milk, almond milk, coconut water, kefier, etc. I uses about 2 cups of liquid for a blenderful of smoothie. Experiment with less or more liquid to get the consistancy you like.

2. Blend in fruit

Two or three cups of fresh or frozen fruit add enough sweetness to make a tasty smoothie. Bananas are help make the smoothie thick. Try mangos, strawberries, apples, pineapples, pears, or any fruit.

3. Add greens

I use an entire bunch of greens for one blenderful of smoothie. I usually get kale or spinach at the local farmers market. You can also try turnip greens, chard, or beet greens. Be sure to remove any thick stems or the smoothie will be gritty. Cucumber also makes a fresh tasting addition.

4. Put in protein

For a healthy serving of protein, choose one cup of greek yogurt, a block of soft tofu, or 6 scoops of protein powder. Before choosing a protien supplement, be sure to check if it is safe for kids.

4. Include a healthy fat

Adding avacado, nut butters, coconut oil, flax oil, or fish oil is a great way to get clean fat into your kids' diet. Avocado especially make a thick and creamy smoothie. I use Barlean's Omega Swirl. It tastes amazing on it's own and enhances the flavor and nutrition of the smoothie.

5. Choose add-ins (optional)