As an easy-to-do healthy drink, Kale smoothies are becoming a staple healthy breakfast and snack for health-conscious individuals. Preparing it would not take up more than 10 minutes of your time. Once made, it can also be consumed immediately or stored for later.
These smoothies can also provide the full health benefits that the fruit can provide. It is considered a superfood along with chia seeds and spinach, and also known as the mother of vegetables.
It is packing vast amounts of vitamins and minerals in a small package. Much like the healthy Ginger Shot, the taste of Kale can be too bitter, but additional natural flavors can do the job.
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Why Do You Need to Include Kale in Your Diet?
You may or may not love Kale, but the nutrition and health benefits it provides are incredible. The nutrition information of 100g Kale leaves can contain the following:
- 200% Vitamin A
- 14% Vitamin B-6
- 200% Vitamin C
- 881% Vitamin K
- 15% Calcium
- 8% Iron
- 12% Magnesium
- 0% Saturated Fat
source NutritionValue.org
Kale gives 200% percent Vitamin A an average person requires. We all know how Vitamin A improves vision. Retinal, the active form of Vitamin A, produces Rhopsodin when combined with opsin, improves low light vision and color vision. Vitamin A also protects and maintains the cornea and conjunctiva.
Vitamin B6 or pyridoxine has excellent benefits for your mental health. It can help regulate and lighten your mood since it helps in the creation and regulation of neurotransmitters such as serotonin and dopamine. It also improves brain function to prevent Alzheimer’s Disease.
Vitamin C helps in building up immunity, and a single Kale can at least give you 200% of the daily required allowance. Vitamin C or Ascorbic Acid is a potent antioxidant that cleans your body from free radicals. It increases iron absorption, allowing your body to utilize more iron on the food or supplement you take.
Vitamin K, which helps in the blood-clotting process, can be supplemented by Kale. Blood clotting is the body’s defense mechanism to stop the bleeding if you are inflicted by any wounds. When blood thinning occurs, due to a given medication, Vitamin K helps reverse the process.
Kale also has healthy inorganic minerals such as Calcium, Iron, and Magnesium. Calcium helps in the absorption of Vitamin D, as well as maintaining teeth and bone health. Iron assists in the production of hemoglobin, allowing blood to circulate energy through the body, providing more energy. Magnesium improves bone health and can prevent Diabetes type 2.
Lastly, Kale has no saturated fat, so you can drink that smoothie guilt free.
What Does Kale Taste Like in a Smoothie?
Kale can be unappealing to some palates due to its natural bitterness, especially for those who have their diet consist of sweet foods. Goitrogen is the property that gives Kale its distinct flavor.
The robust flavor from the Goitrogen can be reduced by cook it first. That’s why Kale is preferably cooked before consuming. Cooked Kale still retains much of its bitterness, and it takes a lot of preparation to at least partially remove the undesired taste.
But How Does Kale Taste Like in Smoothie Form?
The best Kale to add to your smoothie is a fresh one. Since it might be too bitter for some, it recommended boiling your fresh Kale for at least 5 minutes to reduce its bitter taste. This method assures that 99% of Goitrogen can be removed.
Don’t forget to remove the stems as it adds chewy and fibrous parts to the smoothie. With the bitterness reduced, your Kale can now be enjoyed as a smoothie. Taste the Kale before putting it into the blender.
Despite retaining 10% of its bitterness, some people still have a hard time gulping down the fantastic drink. There are a lot of Kale mixes, and each of them has the right to claim to be the best kale smoothie recipe.
Recipes like the Kale apple mix, Kale pineapple mix, a banana Kale smoothie, or a blueberry mix are abundant and easy to do.
[su_note note_color=”#fffabb”]Note: Some people prefer to have kale boiled first to reduce the bitterness flavor and Goitrogen level. Meanwhile, I do both ways, depends on the other ingredients I have. Please ask your dietitian when in doubt.
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How to Make a Kale Smoothie
Here are some Kale smoothie recipes that might pique your interest. Be reminded that you need to use a high powered blender, preferably not less than 1100 watts.
Blueberry Kale Smoothie Recipe
A great flavor for those who want to mask the bitter Kale flavor with blueberry. The frozen produce combined with the creaminess of almond milk and yogurt tastes like blueberry ice cream.
Ingredients:
- 2 cups of frozen blueberries
- 1 ½ cups of almond milk or coconut water
- 2 handful of fresh kale leaves with stems removed
- 1 large banana
- ½ cup of unsweetened Greek yogurt
- 1 tablespoon of chia seeds
Note:
- Make sure that the blueberries and banana are frozen so you can enjoy it cold. If it’s not available frozen, add it fresh.
- Chia seeds should be mixed in the blender and leave some for garnish.
Instructions:
- Add the Kale, banana, chia seeds, and blueberries in the high powered blender.
- Add the almond milk or coconut water with the Greek yogurt
- Blend until smooth and creamy, usually four minutes.
- Serve in two tall glasses, add some chia seeds on top, and enjoy.
Pineapple Banana Smoothie with Kale
A fruity, sweet, and refreshing smoothie. Adding pineapple and a banana to your Kale smoothie. It only needs a few ingredients, and preparation is not going t be a hassle. This gluten-free smoothie can be your next great breakfast.
Ingredients:
- 2 cups Kale, chopped
- 1 ½ cups of fresh pineapple cuts, cubed
- 1 large banana, cubed
- 1 tablespoon chia seeds
- ½ cup of coconut milk
Note:
- The fruits needed should be fresh.
- The Kale must be boiled for at least 5 minutes, with its stems removed.
- High power blender is required.
Instructions:
- Add Kale, the banana, and pineapple into the blender.
- Put in the coconut milk and chia seeds
- Blend until smooth. Blend for 2-3 minutes
- Serve in a tall glass, garnish with chia seeds, and enjoy.
