Wicked Witch Smoothie

Fuel your trick-or-treating with this not so tricky treat

I love Halloween! My daughter isn’t really old enough to pick out her Halloween costume yet; and for a Halloween-loving mom like me, who also happens to be a dietitian, that means she is going as her favorite food.

I know you are all probably assuming that since she is my daughter that she will be going as kale or at least a strawberry, but truth be told, she is not a fruit and veggie-loving type of gal. Technically her favorite food is cheese, but her close second is popcorn, or as she calls it “corn corn.” So she is going as “corn corn” and has already donned her costume a few times. I’ll be sure to share pictures on my instagram.

I mentioned that although fruits and veggies aren’t her favorite foods, with me as her mom she doesn’t really get a choice.  Previously she has rejected every type of smoothie, which led me to making veggie donuts and cakes for her dose of greens. Little did I know, that when you put eyes on a smoothie and a fun straw it takes veggies to a whole new level.


Why this recipe is  perfect for your trick-or-treaters: 

  1. A smoothie can provide a quick dinner before your trick-or-treating. Trick-or-treating usually happens quickly after getting home from work and school, which means dinner is often rushed or in the form of a candy binge throughout the night. This recipe provides a full serving of fruits and veggies that you can feel good about. 

  2.  As a busy mom, let’s be real, there are many times where it is a fruit and veggie emergency in my house and having frozen and canned fruits and vegetables available is a great and inexpensive option that also reduces food waste for an ever-changing toddler palate.  

  3. I don’t have a high tech blender that allows me to pulverize ice so by adding frozen fruits or veggies I get the slushy texture of ice without having to add ice. 

  4. The pineapple adds a light fruity taste, that makes me dream of summer,  and blended with the kale gave me the perfect wicked witch green color. 


Why not start a new tradition, spooky pre-trick-or-treating smoothies? I created these wicked witch smoothies with all of this in mind.


Note about canned fruit: When you are picking canned fruit, look for ones that are canned in their own juices. If you want to reduce the calories you can drain the fruit and add water until your desired texture is achieved.

Note about protein powder: Adding protein to a smoothie is important because most smoothies are typically made with carbohydrate-rich fruits and dairy. By adding protein you can balance out the carbs and keep you full through your entire trick-or-treating escapade. For this recipe I used Kura, protein powder. It is unique as a dairy-based protein powder because it is made with grass-fed dairy. Grass-fed cows have a higher proportion of Omega 3 fatty acids which are essential to our diet. We mostly think of getting our Omega 3’s  in the form of fish oil. Kura also has probiotics which helps to keep the gut healthy and happy.

For another fun way to use protein powder try my mindful breakfast cereal.



Disclosure: I received free samples of Kura Protein Powder mentioned in this post. By submitting this recipe I am entering a recipe contest sponsored by Kura and am eligible to win prizes associated with the contest. I was not compensated for my time.


Yields 2

Wicked Witch Smoothie
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  • 1 cup frozen kale or spinach
  • 1 ripe banana
  • 1/2 cup canned pineapple (pineapple chunks plus juice)
  • 1/2 cup milk of choice
  • 1 packet vanilla (kura) protein powder


  1. Add all ingredients to a blender and blend until smooth.

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