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Natural Oil Mom > Blog > Food > Fruit Drink: Power Nutrition In A Cup
Fruit Drink: Power Nutrition In A Cup - Fruit drink in cups blog - Fruit Drink: Power Nutrition In A Cup
May 26th, 2011

Fruit Drink: Power Nutrition In A Cup

We have “fruit drink” at our house everyday at 3 PM.

Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

It serves as an afternoon snack for our family. It’s so nutritionally power-packed that I don’t have to worry about whether my kids eat their dinner veggies or not.
Raw, uncooked foods provide our bodies with live energy and enzymes, which help everything to work better. And this is the most convenient way I’ve found to make it happen.Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

Creating fruit drink only takes about 15 minutes from start to finish.

“Fruit Drink” Instructions

Start with water or juice. I’ve even used rice milk on occasion.

Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

Add a cup of yogurt. This is optional if you’re avoiding dairy. We actually use goat yogurt made by our friends.

Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

Add 2 cups of dark greens, either spinach, chard or kale.Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

Kale is most power-packed nutritionally and is amazing for wellness, but it can be a bit heavy.

Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

If you’re just starting, use spinach first in small amounts and then increase quantity or variety as your family adjusts to having “fruit drink.” Don’t worry! We balance it out so the kids hardly know it’s there.

 

Add 1-2 bananas, which add natural sweetness and smooth texture.

Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

Then add one half pear or apple (or a whole for our size family).

Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

I throw in whatever extra fruit is laying around needing to be eaten. In the summer I buy peaches in bulk and freeze them, so we sometimes use those as well. It’s a good idea to keep frozen ripe bananas in the freezer for days when you don’t have any ripe ones.Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

Then you need to have some kind of berries to give it good flavor and color. We use 1-2 cups of frozen blueberries or strawberries usually. If they aren’t frozen, then add a cup of ice.

Top it off with a dash of pure stevia extract if you have some. This gives it extra sweetness to hide the green, or if your kids don’t care, go without it.Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

We use a Blendtec with a pitcher that holds 3 quarts and can  handle this amount like a pro. Vitamix is another good brand that holds 8 cups at a time.Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

If you just have a regular blender, it won’t be as smooth.  Blend until no chunks remain. Adding some flax oil is a great way to get some omegas in too. I even put this in my babies’ bottle, when they’re old enough, of course (I’d say, at least over 8 months).

Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

Here’s the basic recipe:

Power Fruit Drink

  • 1-2 cups water or apple juice
  • 1 cup yogurt (optional)
  • 2 cups packed greens, stems removed (spinach, chard or kale)
  • 1-2 bananas, ripe
  • 1/2-1 pear or apple, or other fruit
  • 1-2 cups frozen berries
  • ice as needed
  • 1/8 tsp pure stevia extract
  • 1/2 TB flax oil (optional)

Blend until smooth. Make sure the lid is on tight or you might get this.

Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

Have you heard of the Green Smoothie Girl? She has a website all about green smoothies and whole food nutrition. I bought and love her book “Green Smoothies Diet” and her children’s picture book “The Adventures of Junk Food Dude.” My kids adore this book and it’s a great tool for teaching good nutrition through an engaging story.

As you increase the amount of raw, whole foods you and your family eat, you will have more energy and your family will be healthier and happier.Fruit Drink: Power Nutrition In A Cup - Screen shot 2016 06 17 at 10 - Fruit Drink: Power Nutrition In A Cup

 If you’ve made smoothies, tell us what you put in yours!

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