Kitchen Stewardship | A Baby Steps Approach to Balanced Nutrition

The Power of Eating Words {& an Apple Pie Smoothie Recipe}

November 7th, 2013 · 24 Comments · Kids in the Kitchen, Recipes

Apple Pie Smoothie Recipe

“What kind is it?” the 5-year-old girl asks skeptically.

“Um. I dunno. It’s a green smoothie,” the mom replies hopefully. “Maybe it’s a strawberry smoothie.”

“I don’t LIKE it,” comes the surly reply, the slight pout of the lips, the chin tilted down while the eyes glare upward through morning-mussed hair.

“Aughhhhhh!” says the exasperated mom, rolling her eyes with a great deal of maturity and wisdom and scoffing her way back into the kitchen.

Such is the scene on “smoothie and oatmeal” mornings here at the Kimball house (and I really do say, “Augh” and “Arg” with a hard g sound; my college best friend said I’m the only person in world who sounds like a Garfield comic read aloud).

My smoothie routine for years has been to dump some milk and yogurt in the blender, add greens of some kind, bananas, and whatever fruit I bump into in the freezer or fridge and blend it up, often adding kelp powder, chia seeds, or a whole foods probiotic powder. The “green smoothie” is typically pretty brown (red strawberries + greens = ick), sometimes tastes like a salad gone rogue, and usually has a chunk or two of unblended banana that goes *glop* into someone’s glass.

We don’t really play cards or bet on races around here, but mornings can be a real gamble. Winking smile

All of this changed a few weeks ago when the big kids’ excitement finally caught up to the toddler’s, who thinks I’m making “MOOOOO-by” every time the blender runs – no matter what I’m making – and would drink blender pancake batter if he could get away with it.

This post is sponsored by Squooshi.

What changed, you ask?Apple Pie Smoothie Recipe - High Protein, No Powder

I got my hands on an early review copy of High Protein, No Powder by Tiffany Terczak of Don’t Waste the Crumbs. Tiffany and I have been working together since the Back to Basics Baby Steps mini-challenge here at KS back in January, so I got to preview the book as she was putting some finishing touches on it. (Me and my big mouth may be responsible for almost 20 extra pages of information being added to the text! I joked that now I’m even making other people verbose and long-winded, not just myself.)

UPDATE: The book is now released, and it’s more awesome than ever! You can buy it by itself or with some great bonuses – check them out right HERE.

I skimmed through the smoothie recipes looking for ones that I had most of the ingredients for, printed out about 10 on one page, and made a short shopping list to fill in some blanks (lemons for raspberry lemonade, limes for key lime pie, and cottage cheese for strawberry cheesecake and a few others).

Suddenly, oatmeal-and-smoothie morning became fun.

“What kind is it?” could finally be met with a real answer.

“It’s Morning Glory,” I said.

Instead of slanted eyes, surprised eyebrows shot toward the ceiling and small people lined up, saying, “Can I taste it?”

The next morning, I asked the kids, “Do you want a peanut-butter-and-jelly or pumpkin-pie smoothie?” After some heated debate, they landed on an answer and I assured them we could try the other the following day.

Smoothies at School

Squooshi smoothie (1) (475x317)

My kids get a lot of questions about their lunches, some teasing, and some notoriety (you’ll understand that last one if you’ve read The Healthy Lunch Box).

The only time they feel like they have something “cool” is when I send a frozen smoothie in a Squooshi reusable food pouch. When the smoothies taste awesome like the ones from High Protein, No Powder, it’s all the better. Of course, I don’t think I’ve had any of those leftover to send…

That’s not to say that everyone liked every smoothie we tried. My daughter wasn’t big on the pumpkin or apple pie, but I think she doesn’t like strong nutmeg flavor. The 8-year-old boy liked both of those but didn’t go for anything with peanut butter, although I really liked those a lot. This means I’m going to have to use the dissolvable labels on our frozen Squooshis now so they don’t fall into the wrong hands…

Hubby only had one he didn’t like, pumpkin pie (he has a thing against mushy orange vegetables). The toddler’s enthusiasm for smoothies remains unabated. He often has thirds, or even fourths.

Squooshi with grain-free porridge (2) (317x475)

He can even handle a Squooshi without spilling (usually), as long as it has a Sip’n top on it (see below), although the small size is too small even for him. I used to think that smoothies for school would be equally cool in a silicone popsicle mold as in the Squooshi, but whenever I send the popsicle style, the kindergartner doesn’t even open hers (she claims she can’t), and when the older child does, we sometimes end up with smoothie residue in the lunchbox because he doesn’t always get them closed fully.

Squooshi smoothie (5) (317x475)

So. Logistically, Squooshis win out 100%. They’re also much nicer for hiding the visual of the green smoothie that is actually brown, making it a lot more palatable.

High Protein Smoothies

I would be remiss if I didn’t give a shoutout to the central focus of Tiffany’s book, which is to provide an antidote to protein shakes and bars with uber-processed, yucky powders in them to artificially increase the protein for those work-out types. My husband is a former protein powder user, and he didn’t even know that I had either beans (legumes) or cottage cheese bulking up the protein in all our smoothie experimentation recently.

If you like to see the protein counts and nutritional information, Tiffany’s book won’t disappoint. It’s all spelled out for you. Like this:

Recipe: Apple Pie Smoothie

Apple Pie #Smoothie #Recipe - High Protein, No Powder

Tiffany graciously allowed me to share one recipe with you – We decided we had to go with something seasonal, so our 350+ pounds of apples volunteered to participate. Winking smilePhoto from High Protein, No Powder.

Apple Pie Smoothie Recipe
 
Prep time
Total time
 
Author:
Recipe type: beverage
Serves: 3-4
Ingredients
  • 1 cup kefir
  • ½ tsp vanilla extract
  • ½ cup white beans
  • 1 cup loosely packed spinach
  • ½ cup banana (½ of 1 medium)
  • 1 ½ cups peeled apple (1 large)
  • ½ tsp cinnamon
  • ¼ tsp nutmeg
  • ¼ cup coconut water or whey (optional)
Instructions
  1. Add ingredients in the order listed to the blender and process. If the smoothie is too thick, add optional liquid and blend a second time.
  2. Makes one smoothie.
Notes
* Sub any dairy product (yogurt, milk) or non-dairy milk for the kefir. * Go easy on the spices and taste for your preference. You can always add more, but you can't take it away. * Cook dry beans in bulks and then freeze in half cup or 1-cup portions so you're ready to make smoothies with just a bit of thaw time. * Get the whole book right here: http://www.kitchenstewardship.com/HighProtein
Nutrition Information
Serving size: one smoothie Calories: 456 Protein: 21g

If you try this smoothie with your kids, be sure to use the right language. “Anyone want an apple pie smoothie,” tends to go over much better than, “Here. Drink this.” That way your kids can eat your words right up and you don’t have to worry about putting your foot in your mouth. For more smoothie and other squooshy food ideas to fill your Squooshi pouches, check out the Whadaya Squoosh? board on Pinterest. We’re just starting to populate it, so if you have any favorite smoothie or porridge ideas for me, leave them in the comments. Thanks!

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Other Smoothie recipes from Tiffany:

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Disclosure: There are affiliate links in this post to Amazon and the eBook from which I will earn some commission if you make a purchase, and the Miessence store is my own. The post is sponsored by Squooshi, who did send those darling pouches as a free product review sample. See my full disclosure statement here.

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24 Comments so far ↓

  • Helen

    I LOVE this book!! I’m going to have hubby pick some of the bar recipes so I can buy ingredients and get going. The PB&J smoothie is my favorite, I had it three times last week!!

    (Tiffany sent me a copy in exchange for some editing, but I wouldn’t have hesitated to buy this book on its own!!)

    Katie Kimball @ Kitchen Stewardship Reply:

    I hear you on the PB – I always skipped adding PB because I knew Paul didn’t really like it, but I think I’ll pour his off and add it from now on! ;) Katie

  • Michelle

    I would so love to try smoothies, but they seem to all call for bananas. And do to a latex allergy, I can’t have them.

    Helen Reply:

    Michelle,

    So often a banana is used for the “creaminess” factor – try subbing in yogurt for that (in addition to the liquid) or cottage cheese. I don’t like the taste of banana at all and made some of this book’s smoothies without it and they didn’t suffer at all!

    Katie Kimball @ Kitchen Stewardship Reply:

    Michelle,
    Helen is right on the creaminess but also the sweetness – so as long as you have nice sweet fruit (or don’t mind a more savory smoothie), I would think it would be fine. An avocado is SUPER creamy in a smoothie, like ice cream, so that’s a really good substitute if you want the creamy factor. Have fun with your blender! :) Katie

    Helen @ Kitchen Stewardship Reply:

    Unfortunately if someone is allergic to latex and banana they likely can’t have avocado, either! That’s why I didn’t recommend it ;)

    Katie Kimball @ Kitchen Stewardship Reply:

    No way! I had no idea; a latex allergy impacting food is totally new to me. Bananas and avocados are related??? What about egg yolks? Or cottage cheese? Both those would add creamyness…

    Michelle Reply:

    Banana, avocado, chestnuts and kiwi are all listed as high cross reactors.

    Helen @ Kitchen Stewardship Reply:

    I believe (don’t quote me, not a dr!) that kiwi is also related to this allergy. Allergies are strange! Some days I’m pretty glad we have ‘just’ peanut and egg white allergies in our house as they are fairly easy/obvious.

    Michelle Reply:

    Thank you both for the suggestions. I’ll have to try yogurt. So far I’ve always been able to have small amounts of avocado, but I don’t think that I’ll risk it in a smoothie.

    J in VA Reply:

    I have been told that mango allergy is also common for those of us with latex allergies.

    Fortunately, mine (latex) is only a contact allergy and no foods have caused problems.

    Laura N Reply:

    Well, that might explain why my itching has increased. I have mango in my kefir every morning! Also, I do notice a slight itch and sting in my lips when I eat kiwi. This is crazy! But atleast now I know. Thank you everyone!

    J in VA Reply:

    Someone I know with anaphylactic latex allergy also developed the same to bananas. Her mango allergy started as a sensation of fizziness. Probably good to limit exposure to mangos and kiwi, bananas, etc…

    I’ve also been told poinsettias are in that same botanical family???

  • Laura N

    I’ve heard you shouldn’t combine high calcium with greens. I think it’s something like the iron binds with the calcium so you don’t absorb it?? One of my midwives said she didn’t think dairy was very bad about that. Anyone know?

    Also, I’m allergic to latex, banana and avacado and had no idea they had anything to do with each other. I’m allergic to a lot of things.

    This book sounds amazing though!

    Katie Kimball @ Kitchen Stewardship Reply:

    Laura, There’s a lot of controversy about green smoothies in general…but I’m not sure of the one you mentioned. Sorry about that – Katie

  • Julieanne

    Did you mean to say, “Sub any dairy product for the kefir?” Because I don’t see any milk in the list of ingredients. Now I’m curious if there is milk in this recipe – or not! :)

    Katie Kimball @ Kitchen Stewardship Reply:

    Oops! See how crazy I make smoothies! Even when I’m following a recipe I mess it up. ;) Thank you – I fixed it now, you were right. :) Katie

  • Andrea

    This cracked me up, because this is exactly how I make smoothies, and the typical response by my kiddos too! Right down to my three year old who calls everything from the blender a “moo-dee.” Some things are universal! Thanks for the new recipe!

  • Lenetta

    Excellent timing, I decided today to come here tonight and order some squooshies! Thank you for this ebook review, too – I’ll bump this book to the top of my to read list for sure – especially since the 1yo (how is he not still a baby??) needs some more “self feed” stuff but definitely prefers pureed stuff still. The only thing missing from this was a link to the review, which I conveniently found via the pinterest board. :)

  • Jennifer

    Thanks for sharing. I never thought of adding beans to smoothies. Will try soon. Great idea to sneak in protein. Now I’m curious about the controversies over green smoothies, but gosh darn it, can’t we enjoy anything???

    Katie Kimball @ Kitchen Stewardship Reply:

    True that! :) Katie

  • Sandra Goldstein

    The pictures of your children enjoying the smoothies are adorable!

    I always love to sneak in some extra tasteless greens like spinach into all of my smoothies, but the color is something to get used to. Those Squooshis look like the perfect vehicle for green-hued smoothies. Perhaps putting “grown-up” smoothies in an opaque glass would do the trick for adults.

    I generally don’t have a problem with green foods, I am a kale enthusiast, but when liquefied, it becomes a bit off-putting. I have found that putting organic cocoa powder in my smoothie turns it into a delicious chocolate treat that disguises the green. Adding half an avocado also adds a dairy-free creaminess that I can’t get enough of.

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Welcome!  Meet Katie.

I embrace butter. I make homemade yogurt. I eat traditional real food – plants and animals that God created, not products of plants where food scientists work. Here at Kitchen Stewardship, I share how I strive to be a good steward of my family's nutrition, the environment, and our budget, all without spending every second in the kitchen. Learn more about the mission of KS here.

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