Kale —and other lelafy greens— are true superfoods. They deliver a bonanza of vitamins, minerals, and phytonutrients. They are loaded with calcium, essential for strong bones and healthy. They provide stress-fighting B vitamins and help our eyes with vitamin A. They even contain small amounts of Omega-3 fats.
But when was the last time you had a bunch of kale?
The fact is kale (and other greens) is often neglected when it comes choosing your ingredients. It’s certainly not most people’s first choice when it comes to preparing salads or vegetable side-dishes.
Especially in winter, when there are fewer in-season vegetable choices — kale and other dark, leafy greens that thrive in cooler weather are a great addition to the menu. Plus, they are great for boosting immunity – so a kale smoothie recipe may be just what the doctor ordered ;-).
When cooked, greens provide more than nine times the recommended amount of vitamin K, which helps our blood clot.
I read once that it was common for our ancient ancestors to eat up to six pounds of leaves per day. You can just picture them wandering from one place to the next, just picking and chewing leaves as all they long they went. That’s a huge amount of greens by anyone’s standards today.
Can you picture yourself devouring a grocery bag full of greens each and every day?
The USDA recommends we eat a minimum of 3 cups of dark leafy greens a week, and very few of us even eat that per week or even month.
How would you feel if you could get those three cups in one large glass?
kale smoothie recipes
Health Benefits of Kale
Kale is really the Queen of Greens. Many health experts consider kale as one of the most nutrient-dense foods on the planet.
Kale belongs to the Brassica family (Brassica oleracea). This family also includes broccoli, bok choy, kohlrabi, cauliflower, Brussels sprouts, cabbage, Chinese cabbage and collard greens. All these greens are well known for their sulfur-containing phytonutrients, which are claimed to help with cancer prevention.
They are also rich sources of vitamin K, vitamin A, vitamin C, and manganese, and is a very good source of dietary fiber, copper, calcium, vitamin B6, and potassium. The health benefits are so numerous, it will be hard to list them all here!
So why not add it to your family’s diet with these easy recipes!
Kale Smoothie Recipes
I use kale A LOT in green smoothies. My son loves kale smoothies too!
I find it really mild tasting (unlike lettuce, Swiss chard, or dandelion greens, for example), so you usually don’t even know it’s there. The fruits really help to mask the strong flavor of the greens.
For most greens, you don’t need a high-speed blender to make a good green smoothie, though the process will be quicker and the result creamier if you do. Kale, however, can be really tough on your blender, so it’s best to use a high power blender, like Vitamix or Blendtec.
Tip:If you don’t own a power blender, try removing the rough stems first, and then just blending the leaves with water for a few minutes first, before adding the rest of the ingredients.
A banana, an avocado, or a small handful of nuts is very helpful to good texture, and a few dried dates will bump up the sweetness in a relatively nutritious way. But beyond that, it’s fun to vary the other ingredients. Try mango, banana, lime, and cilantro, for example—or whatever your palate desires.
Kale Smoothie Recipes You and Your Family Will Love!
Ingredients
Kale Banana Smoothie
2 cups sliced banana
2 cups freshly squeezed orange or grapefruit juice
2 cups tightly packed dinosaur or curly leaf kale
1/4 cup lightly packed parsley
1/4 cup lightly packed cilantro
Strawberry Kale Banana Smoothie
3 kale leaves
1 large ripe banana
1 ripe pear
1 cup strawberries, fresh or frozen
1 cup water
Kale Blueberry Smoothie
1 medium to large ripe banana, peeled
2 kale leaves, washed
1 celery stalk
1 apple
1 cup blueberries, fresh or frozen
1 cup water
a splash agave nectar or a packet of stevia (optional) as a sweetener
Instructions
Blend all ingredients on high speed until creamy. If you like, you may also add a piece of avocado, to add more healthy fats and more creaminess to your smoothie. Add more banana (can be frozen) for a more sweet, thicker smoothie. Enjoy!
If you have tried to make kale juice before and it tasted horrible, you may have given up. Plus, some juicers are just not made to juice something like kale.
Do not give up! With the right kale juice recipe, you will love drinking this green!
Just remember that dark greens have strong taste that is not palatable on its own. Always mix green juice them with other sweet tasting veggies and fruits.
You’ll need a lot of kale to make juice. A 1.5 pound bunch of kale yields about 1 cup of vivid green juice using a juicer. You will get more from the kale if you roll the leaves into balls and juice them together with the carrots and apples.
Place all ingredients in a juice extractor or Vita-Mix, juice/blend and enjoy! Serves 4. For babies 12 months and older: dilute by 50% with water and serve!
Green Kale Lemonade
Green lemonade contains a big bunch of kale in it along with apples, celery, ginger, and an organic lemon. It tastes amazing.
1 bunch of kale
2 stalks of celery
1 inch piece of ginger
2 apples
1 lemon with the ends cut off.
Wash all your goodies thoroughly and pass through the juicer. Ginger adds heat to this tart kale lemonade.
Miracle Tonic Kale Juice
This variation has some carrots and cucumber added to the mix.
4 Medium carrots
2 Stalks celery
1 Big or 2 small red apples (pitted)
4 Kale leaves
2 inch length of cucumber (peeled)
Run ingredients through your juicer. Yield about 2 servings.
Tip 1: If you feel like having a special treat, you can add some watermelon or cantaloupe chunks if available. This may push the juice quantity up to 3 small servings.
Tip 2: You can add some ginger for extra bite if you wish. Lemon also goes well with this combination.
Mint adds an interesting touch to this kale juice.
1 1/2 pounds kale
4 peeled parsnips
4 large (or up to 8 small) green apples
1 lime (more or less to taste)
12 ounces mint leaves (about 2 large bunches)
yield: makes about 1 pint of juice, serving two.
Juice and enjoy!
Mixed Greens Juice Recipe
2 limes, zest removed
½ bunch Swiss chard
½ bunch kale
½ bunch dandelion
½ cucumber
2 Granny Smith apples
Juice and enjoy!
Kale Mary
Here is a good one – a Bloody Mary inspired non-alcoholic kale drink.
2 pints grape or cherry tomatoes (they taste better than out-of-season regular tomatoes)
about 1/2 pound kale
4 ribs celery
2 lemons
1 teaspoon prepared horseradish
1 tablespoon soy sauce
Dash hot sauce
Garnish: celery rib
Mix horseradish and soy sauce in a glass. Add tomato juice and stir well until horseradish is well distributed. Add kale juice, celery juice, lemon juice, and hot sauce. Stir well. Serve with celery rib garnish, over ice if desired. Serve immediately. Makes about 1 cup juice (Recipe via Seriouseats).
Enjoy with some crunchy kale chips!
Kale Chips: Low in Calories, Guilt-Free Chips
Here is a recipe for a healthy alternative to potato chips. These crispy little bites of raw kale nutrition are a big hit with young kids (and adults).
1 bunch of curly kale, washed well and cut into pieces
1 lemon, juiced
a splash of olive oil
a splash of agave or maple syrup
seasoning to taste: salt, pepper, etc.
Instructions
Preheat oven to 300 degrees.
Wash 1 bunch of curly kale and cut into chip pieces.
Arrange in a single layer on a baking sheet and toss with olive oil.
Add some seasoning to taste: salt, pepper, etc.
Add the juice of 1 lemon.
After you’ve massaged your kale with oil and seasoning for a few minutes, take about 1 tablespoon of agave and slowly drizzle it over the kale.
Bake for about 30 minutes.
Be amazed!
Notes
Keep in mind that the kale will shrink, so you may try make more than you think you need. If your oven can be set on a low temperature, around 100°F, you can also try to make raw kale chips in the oven. Otherwise you’ll need a dehydrator to make raw kale chips. If using dehydrator, let dehydrate 12 plus hours, until kale is crunchy!
For a much more detailed raw kale crisps recipe, visit this website.
How To Choose Kale
The deeper the color of the leaves, the higher the nutrient content will be. Make sure that the kale looks fresh and not wilted. Avoid leaves with a lot of yellow or decay. Smaller, tender leaves are best. Pay attention to the stems as well. Make sure that they have a healthy appearance and trim off any thick stems and small blemishes before juicing or cooking.
You can choose either the dark green curly kale or a purple variety. Alternatively you can opt for ornamental kale, which has a less potent flavor. Dinosaur kale is a slightly sweeter choice.
The bitter taste of kale becomes more pronounced the longer it is stored, so it’s best to use it when still fresh. Kale keeps quite well in the fridge, provided that you store it unwashed. As with most of your leafy greens, it is a good idea to wrap the leaves in a paper towel, before placing it in a plastic bag to keep them fresh.
It’s best to buy organic kale grown to avoid toxic, systemic pesticides that are difficult to wash off. Unfortunately, when grown with petrochemical pest controls, kale is number 12 in the Dirty Dozen, tying with collar greens and slightly less than lettuce. Chemical pesticides are toxins, and eating lots of them can be toxic to the central nervous system –including the brain and spinal column, others may disrupt the endocrine function in the body which secrets hormones directly into the blood stream; they may increase the risk of cancers and other diseases.
Make sure you thoroughly wash your greens. Some of the leaves come from right on top of the ground and are usually covered in grit and sand.
Kale can be used in salads and in place of lettuce on sandwiches. However, for these purposes, use only very young, small, tender leaves. Kale is also delicious when steamed with diced onions, and garlic, a little bit of salt and pepper.
For all my blending recipes I use Vitamix. If you don’t already own a VitaMix, I strongly encourage you to check out what this machine is capable of! For more information about VitaMix you can go directly to the VitaMix website. You may also want to read my post about the Best Blender.
I LOVE my VitaMix and highly recommend investing in one if you are ready to make serious changes to your diet. I have had mine for almost 5 years and use it daily!
If you decide to purchase Vitamix – be sure to use Promotional Code 06-004554 to get free shipping.
The Making of Kale Smoothie: Inside of my Vitamix
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
This is a simple smoothie recipe that ups the protein content a bit. The result is a smoothie with a more “staying power,” so it will fill you up for longer.
I used tofu, but you can add any protein powder to your smoothie, or add some chia seeds, or hemp seeds. Blend all ingredients, pour into a glass, sip and smile!
* You may substitute tofu with vegan protein powder, 1/cup of chia seeds, or hemp seeds.
A Few Words about Tofu and Soy
I just wanted to add a comment about tofu (and soy in general). From my observations, tofu (and soy) is one of the most misunderstood foods.
A handful of individuals have been incredibly successful at demonizing this ingredient, which is basically a bean – a bean! While I understand that some people may have issues with consuming soy (like allergies), plus I’m not a fan of genetically modified foods (soy is one of them, so just use non-gmo or organic soy), I want to stress that our obsession with single nutrients, our reliance on media sound bites for our health advice, our misunderstanding of the power of the anti-vegetarian agenda, our reliance on processed foods are the problems – not soy.
Granted, soy foods are not miracle foods, but neither are they poison. The resources bellow attempt to put it all in perspective and demonstrate that whole soy foods can be part of a varied, whole-foods, plant-based diet – but only if you want them to be.
With all the leaves changing colors I get inspired into creating recipes that match my surroundings. This means that pumpkins and squashes are on the menu regularly. Soups and stews are two types of recipes that come to mind, but what about a pumpkin or squash smoothie?
Have you ever tried a pumpkin or a squash smoothie?
They are quite delicious and perfect for this time of year.
What’s interesting to know is that all winter squashes and pumpkins are actually fruits and can be eaten raw. They can be a bit tough, though, we eat them roasted, puréed, mashed into soups or used as stuffing for bread and cakes.
Besides the pulpy flesh, the seeds and skin are also edible. The seeds can be eaten directly raw, or they can be roasted, ground into paste or pressed for vegetable oil.
Spiced Pumpkin Smoothie Recipe
This delightful pumpkin smoothie recipe is like chilled pumpkin pie in a glass, but without the unhealthy fats and excess calories.
This thick and creamy smoothie makes a delicious and filling liquid breakfast, snack or dessert. It will get you ready for the fall and holiday season!
Use very ripe bananas (with brown spots), preferably frozen to give this pumpkin smoothie a thick texture, and sweeten it according to your preference.
1 cup pumpkin puree (you can use canned, but fresh is better)
2 ripe bananas, fresh or frozen
1/3 cup fresh orange juice
2-3 dried dates, presoaked (or a handful of raisins)
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
Optional Ingredients
1 teaspoon fresh ginger, finely minced
1/2 cup ice cubes (if you like a cold smoothie and not using frozen banana)
Instructions
Add all of your ingredients to the blender. Puree until very smooth and creamy.
If your pumpkin and/or almond milk isn’t cold, you could add a handful of ice. I decided not to, so it would stay as creamy as possible. You can also add a splash of water or additional almond milk if your smoothie is too thick. Top with a sprinkle of cinnamon and/or nutmeg.
Notes
Squash puree will also work for this recipe, for example, kabocha or butternut.
By the way, cooked squash also works great for this recipe!
Variations
This recipe works beautifully with a squash puree too. I tried acorn and kabocha and they were both delicious. Raw squash or pumpkin can be used, too. You can play around with the flavors easily by adding some vanilla extract or pumpkin or apple pie spice instead of just cinnamon.
add 1 cup of mild greens, such as spinach (if you are not going for a bright orange wow-factor)
add 1 tablespoon of ground flax seeds
add more water/non-dairy milk, or to desired consistency
add 1/4 cup of raisins instead of dates
If using dry ingredients, blend them with liquid first until smooth. Then add the rest of ingredients and blend on high until smooth and creamy. (High speed blenders may need 2 minutes, less powerful blenders may need a lot more, sometimes 5-10 minutes).
This recipe is Vegetarian, Vegan, Dairy free, Egg free, Refined sugar free, Wheat free, Soy free (if not using soy milk), Nut free, Gluten free, and Sodium free. Please use only non dairy milk in your smoothies! Even this doctor and doctors at PCRM.org will tell you so!
There are many non-dairy, cruelty-free sources of calcium – check them out here.
For all my blending recipes I use Vitamix. If you don’t already own a VitaMix, I strongly encourage you to check out what this machine is capable of! For more information about VitaMix you can go directly to the VitaMix website. You may also want to read my post about the Best Blender.
I LOVE my VitaMix and highly recommend investing in one if you are ready to make serious changes to your diet. I have had mine for almost 5 years and use it daily!
If you decide to purchase Vitamix – be sure to use Promotional Code 06-004554 to get free shipping.
Pumpkin Pie Smoothie: In my Vitamix
Questions? Comments? Suggestions?
If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!
I also welcome any comments, questions and suggestions. Thanks!
I think I’m in love. With small black and white seeds, called chia.
I’ve been adding chia seeds to my smoothies for quite some time, but I’ve never tried them on their own. So recently, I made a few version of chia seed puddings – and I was amazed how much I liked them. (My son approved them too, which is also important!)
You can check out this chia pudding here, but you can also simply a teaspoon of seeds to any smoothie for a chia-enriched drink. You’ll reap the amazing health benefits (including lots of healthy protein and fats that will help you bring your blood sugar levels to normal and prevent heart disease), even if the taste and texture will be lost.
For a simple chia seed smoothie idea, combine blueberries, bananas, spinach and chia seeds combined to these pretty purple smoothie.
Out of bananas? If you’re out of bananas, don’t like bananas, or are just looking to reduce the sugar content of your smoothie a bit, add a tablespoon of chia seeds instead!
Blend all ingredients until smooth. Serve immediately, as the chia seeds will thicken the smoothie if it is allowed to sit for too long. If that happens, you may need to add more liquid and shake it up again, or simply eat it with your spoon, as a pudding.
Chia seeds add substance to a smoothie, and make them incredibly nourishing. They make energy-rich breakfasts, perfect food for a snack or after workout.
Chia seeds are not only high in protein, but higher in omega-3 fatty acids than flaxseeds. They are also a great source of fiber, phytochemicals, phosphorus and manganese, and they also contain calcium, vitamin C and traces of potassium and sodium.
Chia seeds expand when wet into a kind of gelatinous substance, which makes them a great thickening agent. They are also a great egg-replacement alternative (just like flax-seeds). If you have a high-powered blender, such as Vitamix, put the chia seeds in whole and the blender will grind them. Or, you may want to buy the seeds pre-ground.
The only downside is that chia seeds can work too well. If you let a chia-enriched smoothie sit on the counter for too long, it will get too thick to drink and you may have to eat it with a spoon!
Where to buy chia seeds?
Chia seeds can be quite expensive, but keep in mind that you’ll only use a teaspoon or so when making a smoothie, while still getting lots of valuable nutrients. If you cannot find chia at your local health food store, perhaps you can buy them online, for example, on Amazon:
Chia seed recipes, such as this chia seed pudding, are all the rage lately, and for good reason. Chia seeds, when combined with water, juice, or milk, gel up and thicken, creating the most delightful smooth, tapioca-like texture that is perfect for chia smoothies, puddings, and other desserts.
Chia pudding a quick and easy breakfast or snack (no cooking required!) is the perfect option when you are on the go. It features nutrient-rich chia seeds, rich in fiber, anti-oxidants and omega-3 fatty acids. It’s a definite upgrade from processed breakfast cereals or commercial puddings!
What’s interesting is that chia is an ancient crop that is experiencing a renaissance. The little black and white seeds used to be a staple of the Incan, Mayan and Aztec cultures, along with the Native Americans of the southwest.
Many chia pudding recipes call for soaking the seeds whole, resulting in a tapioca-like texture. Another option is to simply blend all ingredients in a blender for a more uniform, creamy porridge.
The seed flavor is neutral enough that you can add your favorite spices and toppings. In my case, that means vanilla bean paste and banana, with a dash or cinnamon; or perhaps combo of strawberries, coconut, and lime.
2 tablespoons pure maple syrup or agave nectar (or 3 dates)
Instructions
Combine all of the ingredients in a blender, and blend until a uniform texture is achieved. Transfer to a sealed container and allow to chill overnight.
Another option, if you prefer a tapioca-like texture, is to whisk together all of the ingredients, and refrigerate for a simply stir a few hours or overnight.
Make a large batch of this pudding over the weekend, then divide it into individual containers to keep in the fridge, for a quick grab-and-go breakfast all week long. Top with a sliced banana and/or other fresh fruits for a delicious and filling meal!
Chia puddings may take practice to get the texture “just right” to your liking, so feel free to adjust the amount of seeds or liquid to achieve the result you desire.
The taste of chia is very mild and pleasant. That means you can easily combine it with other foods without changing the taste dramatically.
Below is an unblended version. It will have nice “bumpy” texture with slightly crunchy seeds. If you prefer smooth pudding, use a blender.
A note on chia seeds: For best results, I recommend sticking to organic varieties! Nativas Naturals is a trusted brand (this is the one I used for this recipe), and Whole Foods also carries a 365 brand that I enjoy.
Chia Seeds Benefits
They are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fiber.
So, what are some of the health benefits of eating chia?
* Provides energy
* Boosts strength
* Bolsters endurance
* Levels blood sugar
* Induces weight loss
* Aids intestinal regularity
Chia seeds are said to have:
*2 times the protein of any other seed or grain,
*5 times the calcium of cow’s milk, plus boron which is a trace mineral that helps transfer calcium into your bones,
*2 times the amount of potassium as bananas,
*3 times the reported antioxidant strength of blueberries
*3 times more iron than spinach
*abundant amounts of omega-3 and omega-6 essential fatty acids
Chia seeds are a wonderfully rich source of omega-3 fatty acids. I’ve written extensively about the omega-3s, which are essential for healthy heart, normal blood sugar, healthy hair, skin and nails. An ounce of chia seeds also contains 18% of your daily calcium needs, which is three times more than cow’s skim milk!
They are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fiber. Like flax, chia is highly hydrophilic: the seeds absorb water and create a mucilaginous gel. They can hold 9-12 times their weight in water and they absorb it very rapidly – in under 10 minutes. One advantage of chia is that because it has such a high antioxidant content, the seeds stay stable for much longer, whereas flax, for example, may turn rancid. (via NaturalNews)
Chia Seed Side Effects
Also, be sure to check with your doctor before regularly adding chia seeds to your diet if you are on any blood sugar or blood pressure regulating medication–> chia seeds naturally help regulate both, and may make your medications too powerful, so your doctor may want to reduce your dosage.
Where to buy chia seeds?
Chia seeds can be quite expensive, but keep in mind that you’ll only use a teaspoon or so when making a smoothie, while still getting lots of valuable nutrients. If you cannot find chia at your local health food store, perhaps you can buy them online, for example, on Amazon:
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