May 26, 2017

Kale Smoothies

Kale Smoothies Recipes

Smoothies and extracted juices have emerged as fun ways to quickly fit more fruits, vegetables and other “health” foods into your diet. No wonder smoothies are so popular; there’s something irresistible about the convenience of a powerhouse superfoods meal that can be consumed out of hand with no mess and no waste. Whether you’re on the run, or taking your time, smoothies are an adventurous way to ensure you’re getting at least one daily dose of nature’s most healthful foods.

 

That’s why kale is a favorite ingredient among health-conscious smoothie fans. Although it’s a dark green leafy vegetable resembling lettuce or spinach, it’s actually in the same family as familiar superfoods, like broccoli, cauliflower, and brussels sprouts. Known as brassica or cruciferous vegetables, the brassica family also includes mustards and cabbages.

 

It’s a diverse family of edible plants, but all share one important trait: They contain compounds that are converted in the body into potential disease-fighting chemicals. Collectively called glucosinolates, these compounds are under intense scrutiny by scientists all over the world. Among other benefits, research suggests these compounds may provide protection against diseases such as cancer. Cruciferous vegetables also provide lots of soluble fiber, vitamin C, and other phytonutrients.

 

Kale, in particular, is high in vitamin K, an important nutrient the body needs for proper blood clotting. Other significant nutrients in kale include vitamin A, various B vitamins, and dietary minerals, such as calcium, iron, potassium, and phosphorous. Vitamins and minerals are examples of nutrients you’ll find on government-mandated nutrition labeling. But other phytonutrients (plant compounds) are not listed on labels. Examples include lutein and zeaxanthin. Present in kale, they’ve been linked to eye health, among other benefits.

 

Kale Smoothies 3 Ways

Detoxification Smoothie with Kale,

 

  • 1 cup Unsweetened almond or cashew milk
  • 1/2 cups blueberries, strawberries, raspberries, or blackberries; frozen or fresh
  • 1 Tbsp. grated, peeled fresh ginger root
  • 1 banana; frozen or fresh
  • 2 cups kale; rinsed, dried, and coarsely chopped
  • 1/4 tsp. ground cinnamon
  • Organic honey or agave nectar, to taste

 

Combine ingredients in a blender and process on high until smooth. Add ice, if desired, to create a frozen smoothie. Adjust flavorings (honey, cinnamon) and/or add more liquid to achieve desired consistency and flavor. Enjoy!

 

Vegan Green Kale Smoothie

 

  • 1 cup almond or soy milk
  • 1/2 cup chipped ice
  • 1-1/2 cups kale leaves; rinsed, dried and coarsely chopped
  • 1-2 stalks rinsed, chopped organic celery
  • 1/2-1 medium organic Granny Smith apple, cored and chopped
  • 1 Tbsp. ground flax seeds
  • 1 Tbsp. chia seeds
  • Organic honey or agave nectar, to taste

 

Combine all ingredient in a blender and process until smooth. Adjust sweetener, if desired.

 

Kale Skeptic’s Green Kale-Power Smoothie

 

  • 1 cup tender, baby kale, (briefly) frozen
  • 1 cup almond milk
  • 1/4 cup almond butter
  • 1/2 cup chipped ice
  • 1/3 cup plain or vanilla Greek-style yogurt
  • 1/2 cup blueberries
  • 1/2 cup pineapple and/or 1/2 cup tart apple, peeled and cored
  • 1 tsp. vanilla extract
  • agave nectar to taste

 

Combine all ingredients in a blender and puree until smooth. Adjust sweetness as desired.

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