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 have 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.)
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.
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, like mild spinach. 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.
What if you happen to blend up a bitter smoothie? There are several things you can do to counteract the bitterness.
- 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. 😉
What is your opinion of using more bitter greens in smoothies? Are you Team Kale or Team Spinach?Print
If you haven’t fallen in love with kale yet, then this recipe might just make you! Kale is protein and fiber-rich, and a leafy green superstar. We also call this smoothie “Oh Kale Yeah!”
- 1 cup fresh kale
- 1 cup water
- ½ banana
- 1 cup pineapple
- 1 cup strawberries
- 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.
- Serving Size: 16 ounces
Keywords: kale banana smoothie, kale smoothie, vegan smoothie, green smoothie