The powerhouse vegetable Kale has become a popular salad green thanks to its remarkable nutrient profile. Packed with high concentrations of antioxidant vitamins and phytonutrients, and cholesterol-lowering fiber, it is no wonder that Kale is fighting for a superfood title. An added benefit is that there’s no need to limit your intake of Kale to salads and savory baked snacks.
Many of us rely on our favorite homemade smoothies and protein shakes to provide us with a delicious and nutrient-dense lift. So, why not add Kale to your ingredient repertoire and take your smoothies to the next level? Blend kale with immune-boosting fruit to make a sweet smoothie strong enough to fight off this cold season….
Raw kale can enhance any smoothie by adding an impressive 206% of the daily requirement of vitamin A, 134% of vitamin C, and 684% of vitamin K. Fruits like strawberries provide an additional vitamin C boost as well as a great amount of folate, potassium, manganese, and fiber. And, if you use a base like non-fat or low-fat Greek yogurt, it can provide you with up to 22 grams of protein per serving.
Kale Smoothie Recipe | Ingredients
- 1 tightly packed cup of kale, washed and chopped
- 1 cup of fresh or frozen strawberries
- 1 cup of non-fat or low-fat vanilla Greek yogurt
- up to 1 cup of ice
* Makes 1-2 servings
Quick Tip: Have some extra fresh kale leftover and worried that you wont use it up before it spoils? Just blend the leftover greens with a little water, pour into an ice cube tray, and freeze! Now you have nutritious kale cubes to quickly pop in the blender for your next smoothie, defrost to make a nourishing juice, or add a boost to your favorite soup.
Kale Smoothie Recipe | Preparation Instructions
1. Place the kale, strawberries and yogurt into your blender.
(If you use fresh strawberries, and are looking for a slushy consistency, you’ll want to add up to 1 cup of ice; if you use frozen strawberries, you may want to add less ice, if any at all).
2. On full strength, blend the ingredients together until the kale looks like it is finely incorporated into the smoothie
3. Enjoy your vitamin- and mineral-packed smoothie! Try other delicious kale smoothie recipes, or simply add kale into your favorite blended protein shakes.
Kale Smoothie Recipe | Ingredient Suggestions
Kale & Almond Milk Smoothie:
- 1C kale
- 1C almond milk
- 1-2 Tbsp nut butter
- ½ banana
Kale & Blueberry-Honey Smoothie:
- 1C kale
- ½ C blueberries
- ½ C strawberries
- ½ C plain yogurt
- 1 Tbsp honey
Kale & Orange Smoothie:
- 1C kale
- 1C ice
- 1C orange juice
- 2 Tbsp mint leaves
- 2 Tbsp cilantro
- 2 Tbsp parsley
*For fruit smoothies use frozen fruit or just add up to 1C of ice
Customize your next smoothie by adding an extra boost…
Protein boost: 2-3 Tbsp whey, soy, hemp protein powder, 2 Tbsp all-natural nut butter
Electrolyte boost: 1 C all-natural coconut water, ½ banana
Vitamin C boost: ¼ C lemon juice, 1 orange, ½ grapefruit, 1 C raspberries, ½ C cranberries
Omega fatty acid boost: 2-3 Tbsp chia seeds, 1 Tbsp flaxseed oil, 1-2 Tbsp ground of milled flax
Be sure to share your favorite kale smoothie recipes with us below!