For those of us who find it difficult to get our recommended daily intake of vegetables, this kale banana smoothie is ideal! This tasty, simple smoothie contains nutrient-dense kale.
One of my most well-liked green smoothie recipes is this one. It is a nutritious approach to add some plant-based energy to your day because it contains both fruits and kale.
Although kale might be intimidating as an ingredient, this dish is a wonderful way to include a new leafy green into your diet. Use this smoothie as the introduction to a new favorite vegetable because it’s important to switch up the greens in your daily smoothie.
If you like banana smoothies, then you must try our “Apple Banana Smoothie” and “Avocado Banana Smoothie“
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How to Make a Smoothie with Kale
Although kale makes a great addition to smoothies avoid putting the entire plant in the blender. Although kale has a strong, bitter flavor, this doesn’t have to be the case. While washing, rub the leaves between your fingers to soften them.
This really does work! Don’t put the stalk in your blender, and separate the leaves from the stem as well. The most bite is in that.
Follow the straightforward advice below to sip the smoothie of your dreams if you want to get the most enjoyment possible from this kale banana smoothie.
Kale Banana Smoothie Recipe
Ingredients
- 1 large kale leaf, gently rubbed under cold running water, stems removed
- ½ cup skim milk
- 1 cup nonfat vanilla Greek yogurt
- 1 ripe banana, gently rubbed under cold running water, peeled
- 4 to 6 ice cubes
Directions to Make
- Use soap and water to wash your hands
- Prepare and rinse your vegetables. Dry the kale with a paper towel or let it air dry. Using your hands or kitchen scissors, separate the leaves from the large, thick stalks (also known as the rib) in the center of the leaf
- Slice or tear the leaves into small pieces
- Blender with milk and yogurt added
- Kale is then added to the blender
- The banana should be broken up and added to the blender
- Ice cubes should be added to the mixer
- Start mixing after adding the lid to the blender. Start off at a slower speed before picking it up. until smooth, puree
Kale Banana Smoothie Tips and Substitutes
- The smoothie shouldn’t contain a fibrous and rough kale stem. The bag of pre-chopped kale shouldn’t contain any stems
- When using fresh kale, just rip the leaves off the stem and give them a good wash before using
- You may use spinach or a combination of super greens in place of the kale
- You could substitute the kale with other greens such as spinach or mixed power greens
- To keep the smoothie very cool for serving and avoid adding ice, which can dilute the smoothie, I advise using frozen fruits and bananas. The night before, you might cut and freeze your own fruit mixture
- A wonderful approach to prepare in advance is to separate out the fruits into baggie bags
- Superfoods like bee pollen, spirulina, hempseed, flaxseed, chia seeds, or cacao nibs can be added for more nutrition
Health Benefits of Banana Kale Smoothie
Kale Banana Smoothie is Best for Mental Health
There is a tonne of flavonoids in kale. Plant compounds called flavonoids are thought to reduce the risk of stroke.
Additionally, this cruciferous vegetable has 6-7% of the daily necessary quantity of iron. Hemoglobin, which delivers oxygen to every cell in the body, including brain cells, is made with the assistance of iron.
Kale has very low-fat content, but what little fat it does have comes in the form of omega-3 fatty acids (alpha-linolenic acid), which are beneficial for memory, cognition, and overall brain health.
Sulforaphane, another compound found in cruciferous vegetables like kale, provides anti-inflammatory and antioxidant health advantages, particularly following brain damage.
Bone Wellness
Calcium and phosphorus, two nutrients that are important for healthy bones and serve as the main constituents of bones, are abundant in kale. A cup of raw kale has 175 mg of calcium and about 50 mg of phosphorus.
A 500 mcg dose of vitamin K is also present in this leafy green vegetable, which, according to a study, may lessen the incidence of bone fractures.
Skin Care
Beta carotene, an antioxidant found in kale, is transformed by the body into vitamin A. This is crucial for preserving the health of soft tissues like the skin and nails.
Additionally, it’s a fantastic source of vitamin C, which the body requires to produce collagen.
A protein called collagen maintains skin supple, smooth, and youthful-looking. One cup of kale has around 20 milligrams of vitamin C.
Kale Banana Smoothie is Good for Liver Health
Iron is a mineral necessary for the production of hemoglobin and is abundant in kale (around 1 mg per cup of cooked kale). Every cell in the body receives oxygen thanks to hemoglobin.
Additionally, iron is necessary for the health of the liver. Iron is especially important for women because of the blood loss associated with monthly periods.
The amount of iron in your dinner may rise even more if you cook the kale on a cast iron skillet. Additionally, because citrus juice is high in vitamin C, consuming it with kale improves the body’s capacity to absorb iron.
Cancer Prevention
Kale and other chlorophyll-rich green vegetables can aid in limiting the body’s absorption of heterocyclic amines. When humans grill meals originating from animals at a high temperature, certain compounds are produced.
Chlorophyll binds to these carcinogens and stops the body from absorbing them, despite the fact that the human body cannot absorb much chlorophyll.
In this approach, kale may lower the risk of cancer, and char-grilling a steak and serving it with green vegetables may lessen the adverse effects.
Eye Wellness
The antioxidant compounds lutein and zeaxanthin, which are found in kale, may help lower the risk of age-related macular degeneration.
Additionally important for eye health are zinc, beta-carotene, vitamin C, and vitamin E. Kale contains every one of them.
Potassium in Bananas is Good for Your Heart Health and Blood Pressure
About 320-400 mg of potassium, or 10% of your daily needs, may be found in a medium-sized banana.
Your body needs potassium to keep your heart and blood pressure in good shape. Bananas also have less salt. Combining a low-sodium and high-potassium diet can help lower blood pressure.
Kale Banana Smoothie Improves Digestion and Treats Digestive Problems
About 10–12% of your daily fiber requirements are covered by a medium banana. A daily consumption of 20g of dietary fiber for women and 26g for males is advised by Singapore’s Health Promotion Board.
Both soluble and insoluble fibers have a significant impact on your health. The removal of fats like cholesterol and the management of blood sugar are both benefits of soluble fiber.
To make it simpler for you to have regular bowel movements, insoluble fiber gives stools weight and softness. This helps to safeguard your gut from dangerous microorganisms and maintain its health.
Bananas, especially those that are still green, contain resistant starch, a kind of starch that may pass through the small intestine and into the large intestine. Such bananas help you manage your weight better as you stay full for longer.
FAQs
Yes! When washing the kale, be sure to massage the leaves (this tenderizes them). To lessen the bitterness, stem the fruit before putting it in the blender.
To make the healthiest smoothie, only use entire, plant-based foods. Utilize a range of leafy greens, fruits, and vegetables, and don’t forget to rotate your greens at least once every week.
Conclusion
Enjoy this peanut butter, banana, and kale smoothie to start your day! It’s a wholesome breakfast that genuinely enjoys.
Green smoothies are healthy, but occasionally they don’t taste that great. But I can assure you that this one is unique.
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