Fitness / March 13, 2024

Kale Smoothie

Kale may be a superfood, but you’ll want to drink this smoothie daily for its fantastic sweet flavors and natural energy boost — the nutrient-dense kale is an added bonus.

Kale has been around for centuries; however, no one took notice until about 2012, as we sought healthier alternatives to all the junk food that surrounds us. Before kale, salads were mainly romaine, iceberg, and spinach leaves. Today, kale is a staple in many refrigerators, and rightly so. It’s rich in antioxidants and micronutrients, including beta-carotene, vitamin C, and vitamin K. Eating kale regularly is excellent for heart health, eye health, and weight management.

I was skeptical when the craze first began. Another leafy green to add to my diet? Thankfully, I gave it a try and have never looked back. Kale livens up my lunch salads and I feel good eating it. I have added more kale to my life with a morning smoothie. The following recipe has a sweet, nutty taste with ingredients like honey, pineapple, and peanut butter. I don’t realize I am drinking something healthy, which is a win in my book.

I’m not much of a breakfast person, so I need quick recipes. This kale smoothie is excellent any time of the day, but I enjoy it most after my morning workout. It’s just a fabulous start to my day, knowing I am doing something important for myself. The peanut butter is vital to the recipe since it helps to keep me full longer.

Another great smoothie is the green smoothie, which uses either kale or spinach. My kids enjoy a banana strawberry smoothie, and I often sneak a little kale or spinach into it. With so many yummy flavors, whichever kale smoothie you make, you won’t taste the green stuff hiding in there.

Is Kale Smoothie Healthy?

The kale smoothie is one of the best treats you can make for yourself and others. There’s no arguing its many health benefits. Plus, it’s gluten-free, keto-friendly (eaten in moderation due to the carbs), and an excellent choice for anyone trying to eat healthier. On top of that, peanut butter and yogurt are great sources of protein for muscle building.

Vegans needn’t shy away from this delicious smoothie. You can replace the plain Greek yogurt with a non-dairy, plant-sourced yogurt, such as almond or coconut.

Why honey instead of sugar?

Honey sweetens the deal wherever it goes, especially in a smoothie. In this smoothie recipe, honey is chosen not only for flavor but also for its health benefits. Compared to refined white sugar, honey has a lower glycemic index (meaning it won’t affect your blood sugar as much as other sugars do) and more vitamins and minerals.

Some people feel honey may help those who struggle with seasonal allergies. Eating local honey exposes us to local pollen and may eventually cause our bodies to build immunity to it (However, it’s debatable and not scientifically proven). So, whatever smoothie you make, grab a jar of local honey for sweetening rather than sugar.

INGREDIENTS

2 cups chopped kale leaves stems removed
3/4 cup unsweetened almond milk
1 frozen medium banana cut into chunks
1/4 cup plain non-fat Greek yogurt
1/4 cup frozen pineapple pieces
2 tablespoons natural peanut butter
1 to 3 teaspoons honey to taste

INSTRUCTIONS

Blend

Add kale, almond milk, banana, yogurt, pineapple, peanut butter, and honey into a blender and combine.

Adjust

If the smoothie is too thick, add more milk until you get the perfect creamy texture.

Enjoy

Serve the smoothie immediately and savor the nutritious goodness.

Devour!

FAQs & Tips

How to Make Ahead and Store?

Place any leftover smoothie in an airtight container and store it in the freezer for up to one month. You can also put the container in the refrigerator; however, it will only last one to two days.

My smoothie isn’t smooth.

If your smoothie has lumps or an unpleasant texture, you may not be blending it well enough. Try pulsing the mixture rather than letting the blender run constantly. Pulsing does an excellent job of breaking up the chunks.

My smoothie is too thick.

A thick smoothie can be challenging to drink, but it’s easy to thin out with more milk or juice from the pineapple. Add a little at a time (of any liquid) until you get the consistency you prefer.

Can I use water if I don’t have any milk?

Absolutely! Any liquid will work in your kale smoothie, including water and fruit juices. Remember, smoothies are flexible and fun, so try different things to see what you like.

Are there other options besides kale?

If you don’t have any kale or don’t like it, you can replace it with spinach in the smoothie and still get a fabulous dose of vitamins and antioxidants.

Serving Suggestions

The kale smoothie is filling enough for a great breakfast, lunch, or snack. Still, it is also the perfect complement to other dishes. How about some fluffy pancakes with a side of kale smoothie? Or your favorite egg salad sandwich at lunchtime washed down with a nice cold, healthy smoothie?

I often drink mine on its own, but I do sometimes enjoy a plate of fried eggs and a kale smoothie as a reward for a workout or long morning walk. A few trail mix bites with a smoothie make a delicious afternoon pick-me-up when I have hit a slump.

Kale Smoothie

Kale may be a superfood, but you’ll want to drink this smoothie daily for its fantastic sweet flavors and natural energy boost — the nutrient-dense kale is an added bonus.

Course Breakfast, Smoothies

Cuisine American

Prep Time 4

Cook Time 1

Total Time 5

Servings

Calories 417kcal

Author FoodFaithFitness

Ingredients

2 cups chopped kale leaves stems removed
3/4 cup unsweetened almond milk
1 frozen medium banana cut into chunks
1/4 cup plain non-fat Greek yogurt
1/4 cup frozen pineapple pieces
2 tablespoons natural peanut butter
1 to 3 teaspoons honey to taste

Instructions

Combine the kale, almond milk, banana, Greek yogurt, pineapple, peanut butter, and honey in a blender.
Blend the mixture until it reaches a smooth consistency. If the smoothie is too thick, add a little more milk to thin it to your liking.
Pour the smoothie into glasses and DEVOUR!