Kid-friendly Kid Smoothies Cookbook Launch Party: Recipes To Make at Home! Recipe - Sticky Fingers Cooking
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Family Meal Plan: Coco-Loco-Cocoa Na-Na-Na Smoothies + Outrageous Orange Smoothies + Strawberry and Cream Smoothies + Green Tea Smoothies

Family Meal Plan: Kid Smoothies Cookbook Launch Party: Recipes To Make at Home!

Coco-Loco-Cocoa Na-Na-Na Smoothies + Outrageous Orange Smoothies + Strawberry and Cream Smoothies + Green Tea Smoothies

by Erin Fletter, Dylan Sabuco
Photo by nadianb/
prep time
5 minutes
cook time
3 minutes
2-4 servings

Fun Food Story

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Coco-Loco-Cocoa Na-Na-Na Smoothies

Embrace simplicity and indulge in this rich, dessert-like smoothie that's packed with nourishing goodness. And since you can count all the ingredients on one hand, it’s ideal for families on the go.

Happy & Healthy Cooking,

Chef Erin, Food-Geek-in-Chief

Fun-Da-Mentals Kitchen Skills

  • blend :

    to stir together two or more ingredients until just combined; blending is a gentler process than mixing.

  • chop :

    to cut something into small, rough pieces using a blade.

  • knife skills :

    Bear Claw (growl), Pinch, Plank, and Bridge (look out for trolls)

  • measure :

    to calculate the specific amount of an ingredient required using a measuring tool (like measuring cups or spoons).

  • pour :

    to cause liquid, granules, or powder to stream from one container into another.

  • simmer :

    to cook a food gently, usually in a liquid, until softened.

  • sprinkle :

    to scatter small drops or particles of an ingredient evenly or randomly over food. 

Equipment Checklist

  • Small saucepan
  • Liquid measuring cup
  • Measuring spoons
  • Blender (or pitcher + immersion blender)
  • Cutting board + kid-safe knife
  • Dry measuring cups


Coco-Loco-Cocoa Na-Na-Na Smoothies

  • 2 bananas
  • 1 to 2 C coconut milk (from can or carton)
  • 1/4 C cocoa powder **(for CHOCOLATE ALLERGY sub carob powder)**
  • 2 T honey/sugar/agave nectar (kids add to taste!)
  • 2 to 3 cups ice
  • coconut flakes, optional to top smoothies

Outrageous Orange Smoothies

  • 1 C whole milk **(for DAIRY ALLERGY sub dairy-free/nut-free milk)**
  • 1 banana or ripe pear
  • 1 tsp pure vanilla extract **(for GLUTEN ALLERGY use gluten-free pure vanilla extract, not imitation vanilla flavor—check label)**
  • 1/2 C full-fat plain yogurt **(for DAIRY ALLERGY sub dairy-free/nut-free plain yogurt)**
  • 1 12-oz can frozen orange juice concentrate

Strawberry and Cream Smoothies

  • 1 C heavy whipping cream **(for DAIRY ALLERGY sub coconut whipping cream)**
  • 2 C strawberries, fresh or frozen **(for STRAWBERRY ALLERGY sub peaches or blueberries)**
  • 1/2 C granulated sugar
  • 2 C cold water
  • 1/4 tsp pure vanilla extract **(for GLUTEN ALLERGY use certified gluten-free pure vanilla extract, not imitation vanilla flavor—check label)**

Green Tea Smoothies

  • 2 C whole milk **(for DAIRY ALLERGY sub coconut, rice, or soy milk depending on allergies)**
  • 3 decaf green tea bags
  • 1 ripe frozen banana or 1 banana + 1/4 C ice
  • 1 C whole milk vanilla yogurt **(for DAIRY ALLERGY sub coconut, rice, or soy vanilla yogurt depending on allergies)**
  • 2 T or more honey

Food Allergen Substitutions

Outrageous Orange Smoothies

  • Dairy: Substitute dairy-free/nut-free milk. Substitute dairy-free/nut-free plain yogurt.
  • Gluten/Wheat: Use gluten-free pure vanilla extract, not imitation vanilla flavor. 

Strawberry and Cream Smoothies

  • Dairy: Substitute coconut whipping cream for heavy whipping cream.
  • Strawberry: Substitute peaches or blueberries for strawberries.
  • Gluten/Wheat: Use certified gluten-free pure vanilla extract, not imitation vanilla flavor.

Green Tea Smoothies

  • Dairy: Substitute coconut, rice, or soy milk for whole milk. Substitute coconut, rice, or soy vanilla yogurt for vanilla yogurt.


Coco-Loco-Cocoa Na-Na-Na Smoothies


Perfect for satisfying a fierce chocolate craving, this smoothie is rich and dessert-like, but full of good stuff. And it's only 4 ingredients, 5 if you count the ice.

chop + add

Have kids chop up 2 bananas. Add the banana to your blender (or pitcher + immersion blender).

measure + blend

Next, have kids measure and add 1 to 2 cups coconut milk, 1/4 cup cocoa powder, 2 tablespoons honey, and 2 to 3 cups ice to the blender with the banana. Add your lid and blend, blend, blend!

pour + sprinkle

After the smoothies are blended and thick, pour them into tall glasses and sprinkle the top with optional coconut flakes, if using, and enjoy!

Outrageous Orange Smoothies

measure + peel

Measure 1 cup milk and add to your blender or pitcher (for use with an immersion blender). Next, peel 1 banana and add to milk. Then measure and add 1 teaspoon vanilla extract, 1/2 cup yogurt, and 1 can of frozen orange juice.

blend + pour

Blend until smooth and uniform, then pour and cheers!

Strawberry and Cream Smoothies


Remove the tops from 2 cups of strawberries. Roughly chop the strawberries and place them in your blender.

measure + blend

Measure 1 cup heavy whipping cream, 1/2 cup sugar, 2 cups cold water, and 1/4 teaspoon vanilla extract and add them to the strawberries. Blend until smooth. Serve and Enjoy!

Green Tea Smoothies

simmer + steep

In a small saucepan, bring 2 cups of milk to a simmer. Turn off heat and steep 3 decaf green tea bags in the milk for 10 minutes.

peel + measure + blend + pour

Peel and add 1 banana and 1/4 cup ice (if the banana is not frozen) to your blender. Remove the tea bags from the milk and add the milk to the blender. Measure and add 1 cup vanilla yogurt, and 2 tablespoons honey. Blend until smooth, adding more milk if necessary. Taste and add more honey if you would like it sweeter! Pour into cups and say "Cheers" in Chinese: 干杯 "Ganbei" (gahn bay), which literally means "dry cup."

Surprise Ingredient: Coconut!

back to recipe
Photo by yaroshenko/Adobe Stock

Hi! I’m Coconut!

"Knock, Knock! Who's there? Coco. Coco Who? Coco Nut! You guessed it! I'm a Coconut! I'm kind of like the moon because you can sort of see a face on my outer shell. See those indentations? They could be my eyes and nose! (Or maybe you see a really small, hairy bowling ball!) I may be a hard case to crack, but I'm tasty inside! Try me flaked or shredded, sweetened or unsweetened, in cookies, pies, cakes, salads, and shakes! Yum!"


  • Coconuts are native to tropical islands in the Pacific around Southeast Asia, but they were spread around the globe by explorers hundreds of years ago. 
  • In Thailand, for about 400 years, pigtailed macaque monkeys have been trained to pick coconuts.
  • In the United States, you can write an address on the outside of a coconut, slap on the correct postage, and drop the whole thing in the mail. Amazing! Yes, coconuts are mailable as long as they are presented in a dry condition and not oozing fruit juice! Try it! 
  • A coconut can survive months of floating in the ocean, and when it washes up on a beach, it can germinate into a tree! 
  • Globally, coconut oil was the leading oil until the 1960s, when soybean oil overtook it.
  • May 8 is "National Coconut Cream Pie Day" in the United States.

Anatomy & Etymology

  • Coconuts are related to olives, peaches, and plums. Coconuts are NOT nuts; they are big seeds!
  • The term "coconut" can refer to the whole coconut palm tree, the seed, or the fruit, which technically is a drupe, not a nut! A drupe refers to a fleshy fruit with a stony seed inside that's protected with thin skin or hard, stony covering. Examples are peaches, coconuts, and olives. The word "drupe" comes from "drupa," meaning overripe olive. 
  • An average coconut palm produces about 30 coconuts a year, although it's possible for a tree to yield 75 to 100 annually. 
  • A coconut will ripen in about a year; however, if you want to harvest it for the coconut water, it will be ready within six to seven months. If you shake a coconut and hear water sloshing around, it's not fully ripe, and there won't be as much meat.
  • The outer skin of the coconut covers a thick, fibrous husk, which can be used for making ropes, mats, brushes, sacks, caulking for boats, and stuffing for mattresses.  
  • Coconut leaves have many uses, too, such as making brooms, weaving baskets or mats, or drying for thatch roofing.
  • Traditionally, the trunk of the coconut palm tree was used for its wood to build boats, bridges, houses, and huts.
  • The word "coconut" comes from the mid-16th-century Spanish and Portuguese word "coco," which can mean "bogeyman" or "grinning face" after the three indentations on the coconut shell that resemble facial features.

How to Pick, Buy, & Eat

  • The coconut comes from the coconut palm tree. These trees prefer hot weather. Where in the world do you think they grow? Throughout the tropics and subtropical parts of Earth, in over 80 countries! 
  • The three highest coconut-producing countries are the Philippines, Indonesia, and India. 
  • The coconut palm tree can grow up to 98 feet tall!  
  • Coconut milk is sweet and water-like but eventually dries out as the coconut ripens.
  • The coconut palm is sometimes referred to as the "Tree of Life" because it's useful from top to bottom. Except for the roots, every part of the coconut tree is harvested in the tropical areas where coconut palms are common.  
  • If buying a coconut whole, choose one that feels heavy for its size. Young coconuts will be full of coconut water and covered in a green, smooth shell with tender flesh. While older, mature coconuts have a more brown and fibrous outer shell with firmer and drier meat inside.
  • Coconuts are not easy to open! You have to forcefully crack them open to get to the edible goodness inside.
  • Coconut meat can be dried and shredded and used in salads, baked recipes, sprinkled over fruit, and enjoyed as a snack. It can also be eaten fresh and added to smoothies. 
  • Coconut water is hydrating and can be enjoyed straight or poured over ice with other juices for a refreshing treat. 


  • Electrolytes! Fresh coconut water is a source of electrolytes like potassium, sodium, and manganese. What do electrolytes do? They replenish the body by helping our muscles to move, our hearts to beat, and our brain cells to communicate with each other. 
  • Coconuts are rich in a type of fat called lauric acid, which is known for being antiviral, antibacterial, and antifungal. These properties help prevent us from getting sick by protecting our immune system.
  • Coconut is very nutritious and has lots of fiber, vitamins, and minerals. It is classified as a "highly functional food" because it provides many health benefits beyond its nutritional content. 
  • Pacific Islanders especially value coconut oil for its health and cosmetic benefits.


History of Smoothies!

Photo by Viktoriia Hnatiuk/
  • Smoothies were first created and christened "smoothies" in the early 1970s by Steve Kuhnau. He had a dairy allergy and wanted to make a healthy drink similar to a milkshake that did not contain ice cream. He tried blending different fruits and proteins and eventually came up with the smoothie! He opened the Smoothie King in 1973, which sold smoothies and health foods.
  • During the health food trend of the 1980s, smoothies became more widely popular, as they typically included fruit, vegetables, and other nutritious ingredients. 
  • Protein smoothies have protein powder added to them. They may also include milk or other dairy products. They act as a protein supplement for those who need more protein in their diet.
  • Green smoothies consist of fruit and leafy green vegetables, like spinach or kale. Yogurt smoothies include yogurt for protein. The "lassi" from India is a smoothie-type beverage consisting of yogurt, mango, sugar, and ice. 
  • Smoothies are a delicious way to eat your fruits and vegetables!

Let's Learn About the United States!

Photo by JeniFoto/ (July 4th Picnic)
  • Most of the United States of America (USA) is in North America. It shares its northern border with Canada and its southern border with Mexico. It consists of 50 states, 1 federal district, 5 territories, 9 Minor Outlying Islands, and 326 Indian reservations. 
  • The country's total area is 3,796,742 square miles, globally the third largest after Russia and Canada. The US population is over 333 million, making it the third most populous country in the world, after China and India.
  • The United States of America declared itself an independent nation from Great Britain on July 4, 1776, by issuing the Declaration of Independence.
  • The Revolutionary War between the US and Great Britain was fought from 1775-1783. We only had 13 colonies at that time! On September 9, 1976, the Second Continental Congress met in Philadelphia and declared that the new nation would be called the United States. 
  • The 13 colonies became states after each ratified the constitution of the new United States, with Delaware being the first on December 7, 1787.  
  • The 13 stripes on the US flag represent those first 13 colonies, and the 50 stars represent our 50 states. The red color of the flag symbolizes hardiness and valor, white symbolizes innocence and purity, and blue symbolizes vigilance and justice.
  • Before settling in Washington DC, a federal district, the nation's capital resided in New York City and then Philadelphia for a short time. New York City is the largest city in the US and is considered its financial center. 
  • The US does not have a recognized official language! However, English is effectively the national language. 
  • The American dollar is the national currency. The nickname for a dollar, "buck," comes from colonial times when people traded goods for buckskins!
  • Because the United States is so large, there is a wide variety of climates and types of geography. The Mississippi/Missouri River, running primarily north to south, is the fourth-longest river system in the world. On the east side of the Mississippi are the Appalachian Mountains, the Adirondack Mountains, and the East Coast, next to the Atlantic Ocean. 
  • On the west side of the Mississippi are the flat Great Plains, the Rocky Mountains (or Rockies), and the West Coast, next to the Pacific Ocean, with several more mountain ranges in coastal states, such as the Sierras and the Cascades. Between the coasts and the north and south borders are several forests, lakes (including the Great Lakes), rivers, swamps, deserts, and volcanos. 
  • Several animals are unique to the US, such as the American bison (or American buffalo), the bald eagle, the California condor, the American black bear, the groundhog, the American alligator, and the pronghorn (or American antelope). 
  • The US has 63 national parks. The Great Smoky Mountains, Yellowstone, Yosemite, Zion, and the Grand Canyon, with the Colorado River flowing through it, are among the most well-known and visited.
  • Cuisine in the US was influenced early on by the indigenous people of North America who lived there before Europeans arrived. They introduced beans, corn, potatoes, squash, berries, fish, turkey, venison, dried meats, and more to the new settlers. Other influences include the widely varied foods and dishes of enslaved people from Africa and immigrants from Asia, Europe, Central and South America, and the Pacific Islands. 

What's It Like to Be a Kid in the United States?

  • Education is compulsory in the US, and kids may go to a public or private school or be home-schooled. Most schools do not require students to wear uniforms, but some private schools do. The school year runs from mid-August or the beginning of September to the end of May or the middle of June.
  • Kids generally start school at about five years old in kindergarten or earlier in preschool and continue through 12th grade in high school. After that, many go on to university, community college, or technical school. 
  • Spanish, French, and German are the most popular foreign languages kids learn in US schools. 
  • Kids may participate in many different school and after-school sports, including baseball, soccer, American football, basketball, volleyball, tennis, swimming, and track and field. In grade school, kids may join in playground games like hopscotch, four-square, kickball, tetherball, jump rope, or tag.
  • There are several fun activities that American kids enjoy doing with their friends and families, such as picnicking, hiking, going to the beach or swimming, or going to children's and natural history museums, zoos and wild animal parks, amusement parks, water parks, state parks, or national parks. Popular amusement parks include Disneyland, Disney World, Legoland, Six Flags, and Universal Studios.
  • On Independence Day or the 4th of July, kids enjoy a day off from school, picnicking, and watching fireworks with their families. 
  • Thanksgiving is celebrated on the last Thursday in November when students get 2 to 5 days off school. Christmas, Hanukkah, and Kwanzaa are popular December holidays, and there are 2 or 3 weeks of winter vacation. Easter is celebrated in March, April, or May, and kids enjoy a week of spring recess around that time.  
  • Barbecued hot dogs or hamburgers, watermelon, apple pie, and ice cream are popular kid foods for 4th of July celebrations. Turkey, dressing, green bean casserole, cranberry sauce, and pumpkin pie are traditional Thanksgiving foods. Birthday parties with cake and ice cream are very important celebrations for kids in the United States!

THYME for a Laugh

What is hairy, brown and wears sunglasses? 

A coconut on vacation!

The Yolk's On You

Why were the little strawberries upset? 

Because their parents were in a jam!

The Yolk's On You

"Knock, knock!" 

"Who's there?"


"Coco Who?"

"Coco Nut!"

That's Berry Funny

What do you call strawberries playing the guitar? 

A jam session!

Lettuce Joke Around

What do you call people who like to drink hot chocolate all year long? 


That's Berry Funny

Why don't coconuts have money? 

Because people milk them dry.

The Yolk's On You

Why must you be careful of tea at night? 

Because it might mug you.

That's Berry Funny

Why are bananas never lonely? 

Because they hang around in bunches!

That's Berry Funny

Where do intergalactic coconuts grab a drink?

At the Milky Way!

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