How many people in your family cook? Your might say one or two — probably your parents. But you can cook, too! It’s a lot of fun. KidsPost wants to help, so we have partnered with ChopChop magazine to bring you a kid-friendly recipe on the last Tuesday of each month. We’re starting with a simple smoothie, but we’ll also feature breakfast, lunch and dinner recipes. So let’s get cooking!
Be sure to use a banana that is mushy and a little brown; that will give the smoothie a nice texture.
MAKE AHEAD: The smoothie can be made up to 4 hours in advance and refrigerated.
Adult help: Yes
Total time: 10 minutes
Makes: 1 to 2 servings (12 ounces)
Kitchen gear: Measuring cups, Blender, Sharp knife, Cutting board
1/4 cup fresh orange juice
1/2 cup low-fat or nonfat plain yogurt
1/4 cup fresh or frozen/defrosted, chopped strawberries (may substitute blueberries)
1/4 cup fresh or frozen/defrosted unsweetened raspberries
1/2 overripe banana
Combine the following ingredients in a blender, in order: the orange juice, yogurt, strawberries, raspberries, banana half and ice cubes (2 good-size ones, or as many as 4 small ones). Blend for about 2 minutes on medium speed, until smooth. Taste, and add more fruit if needed.
Divide between glasses, or transfer to an airtight container, cover and refrigerate for up to 4 hours.
Nutrition | Per serving (based on 2, using nonfat yogurt and 1/ 4 cup strawberries): 80 calories, 4 g protein, 16 g carbohydrates, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 35 mg sodium, 1 g dietary fiber, 10 g sugar
Recipe tested by Christina Barron; e-mail questions to firstname.lastname@example.org.
If you like a thicker smoothie, use frozen banana slices instead of fresh banana. To freeze, peel an overripe banana and slice it into thin rounds with a butter knife. (It’s overripe if the banana peel has lots of brown spots and is soft to the touch.) Put the slices in a resealable plastic bag and freeze.
ChopChop is a cooking magazine for kids that is published four times each year. For subscriptions, a parent can go to www.chopchopmag.org.