Say “kale, yeah!” to these kale smoothies, featuring this superstar ingredient that's just loaded with all kinds of health benefits.
Learn how to make a smoothie that highlights this superfood.
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Are kale smoothies healthy?
Kale is hailed as a superfood for being one of the most nutrient-dense foods on the entire planet.
As Healthline says, kale is simply jam-packed with tons of vitamins and minerals that offer important health benefits such as:
- Fiber: keeps your bowel movement regular
- Potassium: may reduce risk of heart disease
- Vitamin C: helps immunity (fun fact: one cup of kale has more than in a whole orange!)
- Antioxidants: protect your heart, lower blood pressure, anti-inflammatory, anti-depressant
- Loads of other vitamins and minerals that make it an excellent plant-based derivative of the nutrients your body needs to function optimally
- Low calorie, good amount of protein, very little fat
For all these reasons, your body will adore you for incorporating kale into your smoothies.
Is it ok to put raw kale into a smoothie?
Technically, you can put raw kale in a smoothie. But fair warning: it’ll probably make your smoothie taste bitter. Plus, uncooked kale can inhibit your thyroid’s ability to perform its most important task: absorb iodine.
So if you plan to eat kale regularly, then our answer to “do you have to cook kale before putting it in a smoothie” is yes, you’re better off boiling it first.
Boiling kale for 7 minutes will get rid of 90% of the chemical that could inhibit your thyroid’s absorption of iodine. If you’re only eating raw kale once in a while, those chemicals aren’t a biggie, but otherwise, it’s better to play it safe and cook your kale.
If you plan to be a kale smoothie regular, make it easier on yourself by prepping the kale ahead of time.
After you boil a whole bunch, drain it and freeze in an ice cube tray. That way, you can easily toss in some frozen cubes the next time you make a green smoothie without having to cook more kale every single time.
Can you use kale stems in smoothies?
Kale stems are edible, so you’re welcome to use it in your smoothie. Thing is, it’s even more bitter than the leafy bits, so plan to incorporate other ingredients, like more fruit, to counter the taste.
One alternative to cut down on the bitterness is to use baby kale, so you have more leaf than stem. Or, boil the kale first to reduce the bitterness of the whole vegetable.
How to make a kale smoothie
A fruity, dairy-free vegan kale smoothie without banana. Great for your skin and yummy in flavor. A tasty smoothie for kids to enjoy, no matter how picky they are.
- 1 cup spinach
- 1 cup kale, chopped
- 1 cup mango or pineapple chunks
- 1 frozen banana, sliced
- 1 cup coconut water*
Instructions to make this easy kale smoothie:
- Step 1. Peel and cut fruits.
- Step 2. Add all ingredients to a blender and blend well.
- Step 3. Enjoy!
Other kale smoothie recipes
Looking for a specific ingredient in your smoothie? Try any of these delicious kale smoothies!
This kale apple smoothie has ginger, cucumber, and lemon for detoxifying benefits. (via Culinary Colleen)
Low carb (keto friendly)
Raspberries are the choice of fruit to add a little sweetness to this smoothie. The mint and lemon add a nice zest, while the coconut flakes round out the flavor. (via The Little Pine)
Add some lime juice for some refreshing tang. (via Taste and Tell Blog)
This one also has avocado, chia, and juice. (via Wife Mama Foodie)
The kiwi and coconut water make this smoothie a tropical treat. (via Living Fresh Daily)
Use tart granny smith apples to balance the bitterness of kale. There's also ginger and lime in here too. (via A Dash of Megnut)
This recipe includes almond milk and nut butter as well as Greek yogurt. (via Ceri Jones Chef)
A creamy, refreshing cucumber mint smoothie. (via The Fit Foodie Mommy)
This oatmeal smoothie has mixed berries, Greek yogurt, and a touch of cinnamon. (via Amee's Savory Dish)
This healthy, vegan smoothie cleverly uses dates to add sweetness. We prefer almond milk as the beverage of choice for this smoothie to complement the nuttiness of the peanut butter. (via Veggies Save the Day)
A green tea drink with Greek yogurt, almonds and greens. (via Jessica Gavin)
Use banana or dates for the base and add chia, flax, or hemp seeds for protein. (via My Quiet Kitchen)
For weight loss
The red layer comes from raspberries and beets. (via Foodaciously)
- 1 cup spinach
- 1 cup kale chopped
- 1 cup mango or pineapple chunks
- 1 frozen banana sliced
- 1 cup coconut water
- Peel and cut fruits.
- Add all ingredients to a blender and blend well.
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Nutrition InformationYield 1
Amount Per Serving Calories 244Total Fat 1.1gSaturated Fat 0.3gCholesterol 0mgSodium 56mgCarbohydrates 59.8gFiber 7.4gSugar 37.1gProtein 5.5g
We’ve found lots of yummy kale smoothie combinations! Try these kale smoothie recipes to incorporate more healthy greens into your diet in a hassle-free way.
More Recipes to Try
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