U.S. flag

An official website of the United States government


  1. Home
  2. Explore Resources
  3. Tropical Oat Smoothie

Tropical Oat Smoothie

The oats and spinach in this smoothie give it a nice boost of iron, while the fruits (and the spinach!) make it a good way to get vitamin C. The iron from this recipe is “non-heme” iron, which needs the help of vitamin C to make sure our bodies absorb it.

Want more fiber? Leave the peel on the apple!

You can use the 100% juice from your canned pineapple and top it off with orange juice to get the total amount you need.

Make sure all helpers wash their hands before helping in the kitchen.


4 T dry oats
2 apples (cored, cut and, if desired, peeled)
1 c baby spinach (fresh)
1⁄2 c strawberries (fresh or frozen)
1⁄2 c kiwi (fresh or frozen)
8 oz pineapple chunks (canned in 100% juice)
10 oz pineapple juice, 100% (or substitute 100% orange juice)

Yield amount

2 4 oz. smoothies

Preparation time

15 minutes


  1. Rinse all fresh fruit and the spinach under cold, running water.
  2. In the blender, combine the ingredients in this order: oats, apple, spinach, strawberries, kiwi, pineapple chunks, and 100% juice.
  3. Pulse the blender 3 times, then blend for 60 seconds until liquefied.
  4. Pour the smoothie into cups. Serve as is, or over ice.


Other tropical fruits to try that would give this smoothie a vitamin C punch would be: papaya, guava, and/or mango. If you add these to the recipe above, you might need more fluid, so adjust accordingly.

Frozen and canned fruits are a good way to incorporate summer fruits into your smoothies all year ‘round!

Equipment you'll need:

  • Blender
  • 2 cups
  • Knife
  • Cutting board
  • Measuring cups & spoons
Back to Search