Do you ever go to the grocery store with your kids, just so you can find something new that you’ve never tried before? We did that this past week. So fun!!
And we came home with Red Chard. According to WebMD chard is a “nutritional powerhouse — an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and dietary fiber.”
Time to make smoothies with this superfood!
Ingredients for our Nutrient-Dense Food:
Recipe made roughly 2 pints of smoothie.
- 1 Cup of Cranberries
- 1 Cup of Blueberries
- 1 Banana
- 2 Large leaves of Red Chard (with the stem removed). If they are small leaves, you’ll want 3.
Benefits of this superfood smoothie: You are drinking roughly 3 cups of chopped chard leaves, that is a total of 70 calories, but for each 1/2 cup of smoothie (i.e. kid-sized portion) there is 100% of the daily value for Vitamin K. Wowsers! Add that to the antioxidant power of both blueberries and cranberries, along with the micro-nutrients and the potassium from the bananas, this is GOOD for you. I think you can almost feel your hair growing as you drink it – ha!
How to make a Smoothie
Make sure you wash the chard well before you eat it. If your chard is like ours, it might be a touch gritty. Chop the green up and add it to the blender along with the fruit. Blend the smoothie with enough water to make it smooth. I think we used between 2 and 3 cups of water, just kept pouring it in until our veggies and fruit were pureed and smooth.
Note: This is a more tart smoothie. Not my kids favorite, but at the same time, my oldest went back for seconds, so not too bad. I am thrilled that it was FULL of goodness. You can choose to replace the water with apple juice to make it sweeter, or like us just tell the kids they are growing stronger and drink up.
Looking for a sweeter, dessert-like drink? Check out this Peanut Butter Smoothie.