Kale Green Smoothie Recipe and Nutrition Information

» Posted by on Mar 18, 2013 in blog | 0 comments

About 6 months ago I watched the documentary Forks over Knives and it has totally transformed my eating habits. If you haven’t seen it, there is also a book form now that includes recipes, I highly recommend it. There is some amazing scientific information in the movie that argues a whole-foods, plant-based diet is the way to go for a longer and healthier life. This Kale Green Smoothie is an easy and yummy way to add more vegetables to your diet. I drink it for lunch most days and it gives me a great energy boost.

Kale Green Smoothie

Kale: Nutrition and Health Benefits

Kale contains beta carotene, vitamin K, vitamin C, lutein, zeaxanthin (a carotenoid similar to lutein), calcium and fiber. A sulfur-containing phytonutrient in kale called sulforaphane is believed to have powerful anti-cancer, anti-diabetic and anti-microbial properties and is released when the leaves are chopped or chewed (or blended in a green smoothie!)

Kale also contains powerful antioxidants that help protect against certain cancers such as ovarian cancer. Kale is an excellent green to use for detox smoothies as it has cleansing properties. The nutrients in kale help protect against cataracts while promoting healthy lungs, cardiovascular health and boosts the immune system. Kale has anti-inflammatory properties making it an excellent food for those with rheumatoid arthritis.

Kale Green Smoothie Recipe:

I play around with the ingredients on almost a daily basis, I just added some cinnamon yesterday and it was delicious, but these are the basic ingredients. Enjoy!

  • 1 banana
  • 1 cup yogurt (almond or coconut yogurt are good if you’re avoiding diary)
  • 1 Tbs peanut butter
  • 1 big handfuls of baby kale (or break up regular sized kale leaves)
  • 1 cup of cocunut milk
  • 1-2 tsp of honey (optional)

Put all of the ingredients into a blender and puree until smooth then serve (makes 1-2 big glasses).

Christine Briel

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