This Kale Banana Smoothie features the leafy green superstar blended with an array of fruit. It will have you saying "Oh Kale Yeah!"
This is one of our most popular green smoothie recipes. The combination of fruits and kale make for a very healthy way to add some plant-based power into your day.
Why Kale is a Superstar Leafy Green
Pound for pound, kale contains more protein than red meat. It also has more iron than beef per calorie. Pretty cool, right? That may surprise anyone who thinks a plant-based diet is void of adequate protein or iron.
(You can read more about plant-based protein in this post.)
Are kale smoothies good for you?
In just one cup of kale, there is 134% RDV vitamin C and A, 684% RDV of vitamin K, plus vitamin B6, manganese, calcium, copper, potassium, and magnesium. The vitamin C in kale helps the body absorb the iron. It's also high in fiber and water which help keep your digestive tract humming along and prevent constipation.
I love this banana kale smoothie because you get all of these health benefits AND it actually tastes great. So keep on scrolling down to the recipe so you can make it too and experience all this plant-based goodness!
Dark, leafy green veggies, especially kale, are the most nutrient-dense foods on Earth. Low in fat and calories, and high in vitamins, kale is something to have on a regular basis. Dark greens help protect against osteoporosis and inflammatory diseases, as well as being high in cancer-fighting antioxidants.
How To Counteract Bitterness from Leafy Greens
Bitter foods aren't necessarily a bad thing; most are rich in antioxidants which prevent cellular damage from free radicals. Risk of heart disease and diabetes may also be reduced by consuming bitter foods.
Not all leafy greens have a strong flavor, for example spinach is very mild. Baby varieties of bitter greens such arugula, kale, and bok choy tend to be sweeter and milder than the mature greens. Those grown in the colder times of year will also be sweeter. Summer kale can be extremely bitter due to the heat.
Is it okay to add raw kale to my smoothie?
Kale yeah it is! The downside is that it can leave a bitter taste. Yet there's always a work-around to that. There are several things you can do to counteract the bitterness.
How to hide kale in your smoothie
- Add lemon or lime juice. The acidity of the lemon helps counteract the bitterness.
- Add a tiny pinch of sea salt
- Add a natural sweetener
- If all else fails, gulp it down using a straw. 😉
Another tip to hide kale in your smoothie is to make sure you blend it well. No one wants leafy chunks! I spent lots of time and lots of greens researching blenders to see which ones were best at blending those greens to smooth perfection and you can find my guide here - The Ultimate Blender Guide. Also, right now you can get my favorite blender from Vitamix for the best price I’ve ever seen. This sale is so special, you can’t actually see the price until you add it to your cart! It’s just $298 and shipping is FREE. Happy blending!
What is your opinion of using more bitter greens in smoothies? Are you Team Kale or Team Spinach?
Kale Banana SmoothieRate this Recipe Print Recipe
- 1 cup fresh kale
- 1 cup water
- ½ banana
- 1 cup pineapple (frozen)
- 1 cup strawberries (frozen)
- Place kale and water in blender. Puree until smooth.
- Add remaining fruit and blend again.
- Use at least one frozen fruit to make the smoothie cold or serve over ice.
- If you don't like kale, swap for baby kale which is more mild. Or you can even replace with spinach.