The Famous Tropical Kale Smoothie (Restored)
As Featured on Parade.com
This is the classic recipe that put Frugal Organic Mama on the map. Over a decade later, it's still our readers' #1 favorite breakfast!
This smoothie packs serious nutrition at less than $1.50 per serving. Kale provides iron and Vitamin K, pineapple adds natural sweetness and digestive enzymes, and banana creates that creamy texture without any dairy.
When I first shared this in 2014, I was a frazzled mom of three trying to sneak greens into breakfast. My girls called it "princess juice" because of the tropical flavor. The name stuck.
❄️ Using Frozen Fruit? Read This First
Rock-hard frozen chunks can damage cheap blenders and create icy texture instead of creamy smoothness. If you don't have a Vitamix, you need to partially thaw your fruit first.
Use Our Defrost Calculator →🍍 The Ingredients
- ✓ 1 cup Kale (stems removed, packed)
- ✓ 1 cup Frozen Pineapple Chunks
- ✓ 1/2 Banana (frozen or fresh)
- ✓ 1/2 cup Coconut Water (or water)
- ✓ 1 tsp Chia Seeds (optional omega-3s)
Instructions
- Blend greens first: Add liquid and kale to your blender. Blend on high for 30 seconds until completely smooth. (Crucial step: No leafy chunks allowed!)
- Add fruit: Toss in your pineapple, banana, and chia seeds.
- Blend until creamy: Start on low, gradually increase to high. Blend for 45-60 seconds until you see a vortex form.
- Taste and adjust: Too thick? Add more liquid. Too tart? Add another banana half.
💰 Budget Breakdown (Per Serving)
Total Cost
$1.10 - $1.50
Compared to $8-$12 at a juice bar!
🥬 Should You Blanch Kale Before Freezing It?
Short answer: It depends how long you plan to freeze it. Blanching isn’t about safety — it’s about flavor, color, and texture over time.
❄️ No Blanching Needed
- • You’ll use the kale within 2–3 weeks
- • Kale is going straight into smoothies
- • You blend it fully with fruit
Flavor change is minimal over short storage.
🔥 Blanch First (Recommended)
- • Freezing longer than 1 month
- • You notice bitterness in frozen greens
- • You want brighter green color
Blanching deactivates enzymes that cause bitterness.
This smoothie tastes best when frozen kale is mild and sweet — especially if kids are drinking it.
Read the Blanching Guide →Common Mistakes
- Mistake #1: Adding ice cubes. This dilutes flavor. Use frozen fruit instead for thickness without watering it down.
- Mistake #2: Not removing kale stems. Those woody stems make everything bitter and stringy. Strip the leaves!
- Mistake #3: Over-filling. Leave room at the top for the vortex to form, or you'll get chunks.
Why This Still Works in 2025
Inflation hit produce hard, but this smoothie is still one of the cheapest ways to eat organic greens. Kale is affordable year-round, frozen pineapple never goes bad, and bananas are the ultimate budget fruit.
Plus, it's genuinely delicious. My oldest daughter (now in college!) still makes this weekly.