Kale is one of the most nutrient-dense vegetables available . It is a green leafy vegetable native to eastern mediterranean and anatolia. It is a part of the cabbage family, which includes cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.

Did you know that kale is high in antioxidants (flavonoids , polyphenols ,lutein, beta carotene , quercetin and kaempferol , ) , vitamins ( K , A , C , B6 ) ,fiber and minerals ( calcium , magnesium , potassium ) . Did you know that eating kale may improve eye health, lower Cholesterol, slow the development of cancer cells and should be able to help you lose weight ?

Today we will go over two yummy kale smoothie recipes and show you the benefits of drinking kale smoothie  .

On this page:

• Kale Smoothie Benefits
• Kale Smoothie Recipes And Ingredients
• Can You Freeze Kale For Smoothies ?
• Is It OK To Put Raw Kale In A Smoothie ?
• Which Is Better Spinach Or Kale ?
• Can You Eat Ornamental Kale ?

Kale Smoothie Benefits

One of the most nutrient-dense vegetables available.  kale are high in antioxidants, vitamins, minerals, and fiber. All of these things can assist sustain a healthy system and may lower the risk of some cancers.

Now What are the benefits of drinking smoothies With Kale ?

Kale smoothie Benefits  :

• Rich in Antioxidants : Did you know that kale contains more than twice the amount of vitamin C than spinach ? Kale is high in antioxidants compounds such as vitamin C, flavonoids , polyphenols ,lutein, beta carotene , quercetin and kaempferol , which may aid in preventing oxidative cell damage brought on by free radicals .

• High Sources of Vitamin K , A  And C : Kale is one of the top sources of vitamin K , which is an essential nutrient that aids in blood clotting. Kale contains 7 times the recommended daily amount for vitamin K in a single raw cup (64 gram) .

  Also kale contains 2 times the recommended daily amount for vitamin A in a single raw cup (64 gram) . But really kale is high in antioxidant beta-carotene, which the body can convert to vitamin A.

  Finally kale contains 134% of  the recommended daily amount for vitamin C in a single raw cup (64 gram) . Vitamin C is an antioxidant that has many important roles such as aiding in cold and chronic disease prevention .

• Can promote eye health : Kale is one of the top sources of antioxidants lutein and zeaxanthin , which may improve eye health , protects eyes from damaging UV light and lower the incidence of macular degeneration  .

  A study of six research found that increasing your consumption of zeaxanthin and lutein was associated with a decreased risk of cataracts, an eye disorder that clouds and blurs your lens. Source :  (1)

  Also Kale has a lot of vitamin A ( about 206% of the recommended daily amount in one cup of raw kale ), which is good for your eyes.  A lack of this vitamin might result in dry eyes and night blindness.

• May Lower cholesterol :  Kale contains substances (bile acid sequestrants) that bind bile acids and help the body lower cholesterol levels and which may reduce the risk of heart disease. Steamed kale is especially effective.

  According to one study, drinking kale juice every day for 12 weeks increased HDL (the “good”) cholesterol by 27% and decreased LDL cholesterol by 10%, while also improving antioxidant status. (2)

• May slow the development of cancer cells : Kale is rich in cancer-fighting antioxidants (lutein, beta carotene …) , which may aid in preventing oxidative cell damage brought on by free radicals and may lower the risk of some cancers . While human studies link leafy greens with a decreased risk of some cancers, animal studies suggest that certain compounds in Kale (like sulforaphane , indole-3-carbinol ) may fight and prevent the development of cancer cells. (3) .Nevertheless, further study is required.

• Can Aid in Weight Loss :  Kale is an excellent addition to a weight loss diet because it is nutrient-dense (protein and fiber ) and low in calories.

Kale Smoothie Recipes Ingredients :

Kale Peanut Butter Smoothie Recipe :

Ingredients : (2 Servings )

• 2 handfuls of kale ( stems removed)
• 1 handfuls (1/4 cup)  of pineapple chunks ( frozen )
• 1 medium banana  (cut into chunks and frozen )
• The juice of half a lemon
• 2 tablespoons natural peanut butter
• 1/4 cup coconut yogurt
• 3/4 cup unsweetened almond milk

Nutritional values (per serving) :

Serving : 250ml  calories : 207 ; protein 7.3g ; carbohydrates 26.3 g ; Total Fat 10.1g ;  Saturated Fat 1.1g  ; cholesterol 0mg; sodium 147mg.

Method : 

Blend all ingredients until smooth and enjoy! Have a wonderful day and stay healthy!

Mango Avocado Kale  Smoothie :

This smoothie is very refreshing and is a perfect energizing drink for warmer days!

Total time: 5 mins
Dietary preferences: Vegetarian, Vegan, Dairy-free, Gluten-free

Ingredients :

• Half a mango
• Half an avocado
• The juice of half a lemon
• 1  frozen or fresh banana
• 2 handfuls of kale
• 0,3l of water

Method : 

Blend all ingredients until smooth and enjoy! Have a wonderful day and stay healthy!

Can You Freeze Kale For Smoothies ?

The short answer is Yes ,  kale can be frozen for smoothies without being blanched, but you should use it within four to six weeks.

Here are a few steps on how to freeze kale for smoothies :

• Take the leaves off the stems and throw away any that are wilted or damaged.
• After that simply rinse the leaves with cold water .
• After soaking, rinse leaves. Use a salad spinner or a clean kitchen towel to dry the leaves.
• Cut the leaves into small pieces.
• On a baking sheet, distribute the chopped kale in a single layer, and flash freeze for about 2 hours, or until solid.
• Frozen kale should be transferred to a sealable bag or container and kept in the freezer for up to three months.( Remove as much air as possible from bags before sealing.)

Is It OK To Put Raw Kale In A Smoothie ?

The short answer is Yes , you can use kale raw in a smoothie (no need to cook it first). Although the flavor of the raw kale is strong on its own, the other ingredients balance it out. Lemon and other acidic citrus fruits can help soften the bitter taste of raw kale. But you can also cook kale before adding to smoothies .

Which Is Better Spinach Or Kale ?

Both spinach and kale are extremely nutrient-dense vegetables with few calories and a variety of vital vitamins and minerals. They’re both high in vitamin K ,rich in vitamin C , contain fiber , vitamin A, riboflavin, and calcium. While spinach contains more folate and vitamins A and K, kale has more than twice the amount of vitamin C. 

There are no winner here  , consequently by including both in a healthy balanced diet you can ensure that you can benefit from the specific advantages that each has to offer.

Here is a comparison between kale and spinach :

 

	1 cup (21 grams) of raw kale	1 cup (30 grams) of raw spinach
Calories	7.2	7
Carbs	0.9 gram	1 gram
Fiber	0.8 grams	0.7 grams
Protein	0.6 grams	0.9 grams
Vitamin K	68% of the RDI	121% of the RDI
Vitamin C	22% of the RDI	9% of the RDI
Vitamin A	6% of the RDI	16% of the RDI
Riboflavin	6% of the RDI	4% of the RDI
Calcium	4% of the RDI	2% of the RDI
Folate	3% of the RDI	15% of the RDI
Magnesium	2% of the RDI	6% of the RDI
Iron	2% of the RDI	5% of the RDI
Potassium	2% of the RDI	4% of the RDI
Vitamin B6	2% of the RDI	3% of the RDI
Thiamine	2% of the RDI	2% of the RDI
Niacin	2% of the RDI	1% of the RDI

Can You Eat Ornamental Kale ?

The short answer is Yes , even though some kale varieties are grown to resemble rosettes in your flowerbed, a kale is a kale .The culinary qualities of ornamental kale have not developed because they are bred to survive solely on appearance. Even though their leaves are tougher and more bitter than those of culinary kale, they are still useful in cooking.You can reduce the additional bitterness of the flavor by blanching some of your ornamental kale if you really want to eat it.

 

Credits section :

Image by valeria_aksakova on Freepik

 

Disclaimer : This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. smoothiesjuice.com does not claim responsibility for this information.

• Next
• Prev