Kale 1

If you thought national days are only for memorable events in history, think again.

Vegetables are now making the cut too. I’m talking about the National Kale Day – yes, it really exists! 🙂

Kale, a close relative of the Wild Cabbage, is a green leafy vegetable that’s especially rich in wholesome nutrients.

Great to add in pregnancy shakes!

Here is the deal.

You probably think kale is bitter… However, when you include it in a smoothie, it’s a whole different game.

When you think delicious healthy smoothies, think kale. Today, I will be sharing my selection of the healthy kale smoothie recipes that taste amazing.

The best part? The ingredients are very easy to find, and the recipes are equally easy to make.

Health Benefits of Kale

Kale is richer in nutrients than most other vegetables you’d put in your smoothie, so if you’re looking to step up your healthy nutrition, this is definitely the go-to vegetable.

Not only that, but what gives kale its bitterness is a sulfur compound that researchers think might suppress cancer.

But that’s not all…

Kale and Weight Loss

The high levels of sulfur found in kale act as a detoxifying agent. It also has antioxidants that prevent fat cells from multiplying in the body.

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Kale and Cancer

Statistics show that cases of cancer are on the rise the world over. By taking kale, you gain anti-inflammatory and healing nutrients that trials have shown to have potential to suppress cancer.

Kale and Diabetes

Incorporating kale into your everyday meals can lead to balanced blood sugar levels.

Kale’s high fiber content decreases the rise of glucose in the body. This is particularly for type 2 diabetics.

Kale and Brain Health

Kale contains omega-3 fatty acids that enhance brain and muscle functions. It also contains flavonoids that reduce the risk of stroke.

If you got a brain injury, kale helps with that too. Sulforaphane is an anti-inflammatory antioxidant that aids in cognitive functions.

Top 15 Kale Smoothie Recipes

Now that you know about the exceptional benefits that kale can have on your health and weight loss efforts, you’re probably eager to try a smoothie or two.

These are the most delicious kale smoothie recipes that I’ve developed or found – I’m sure you’ll love them!

You will notice I use water for some recipes as the liquid base for the smoothies. Follow if you prefer your smoothies not too thick, but for thicker smoothies, use other liquid bases such as kefir yogurt or coconut milk.

If you’d like to know the basics of how to prepare smoothies the right way and ensure they look and taste great, you can’t find our full smoothie making guide here.

1. Kale Spinach Smoothie

This is ideal for breakfast when you are just starting your day. I chose spinach because it is low in fat and even lower in cholesterol.

Spinach also makes this perfect for newcomers to green smoothies, as its taste is more neutral than other leafy greens, and kale is enough of a challenge for beginners as is.

These ingredients make this smoothie a good superfood.

I opted for mango as a natural sweetener because of its great taste. A very ripe mango gives the best results.

>>Looking for some healthy morning smoothie? Check out these amazing easy healthy smoothie recipes you can make!<<

Ingredients

• 1 cup spinach
• 2 cups kale
• ½ ripe mango to sweeten
• 2-3 drops vanilla extract
• 1 cup water (or ½ cup water and ½ cup ice)

Instructions

1. Cut half of the mango
2. Toss all ingredients in the blender and blend until smooth

2. Kale Avocado Smoothie with a Twist

This is one of my go-to smoothies whenever I need some energy boosting.

Kale and Avocado work surprisingly well together, and the Avocado does a good job masking the somewhat harsh taste of the green.

It’s ideal if you are trying to lose weight, mainly because of the cholesterol lowering properties of avocado.

For the citrus twist, add either the juice from half an orange or just half an orange.

If you’re going for orange juice, squeeze the orange on the spot to preserve the maximum number of vitamins and minerals and to avoid sugar added store-bought juice.

Only the best blender food processor will come in handy for this.

Ingredients

• 2 cups kale
• ½ avocado
• ½ orange
• 1 cup of water

Instructions

1. Add all the ingredients in a blender.
2. Blend until smooth and serve.

3. Kale Banana Smoothie

Recipe and image via tasteandtellblog

This is perfect as a post-workout regimen, or for when you just need an energy boost. It’s bound to leave you feeling rejuvenated.

Servings: 1 smoothie

Ingredients

• 2 cups kale, stems removed
• 2 cups of water
• 2 cups chopped pineapple (I like frozen)
• 1 banana (I like frozen)
• Juice of ½ lime
• 2 tablespoons chia seeds

Instructions

1. Blend the kale and the water in a blender until smooth.
2. Add the remaining ingredients and blend again.

4. Super Chia Green Smoothie

Recipe and image via ifoodreal

I love my chia and flax seeds for an added protein boost.

I’ve also tried this recipe with an added vanilla flavored protein powder, and it worked great. If you’re working out, you can opt for more or less protein here – be it chia seeds, flax, or powdered protein. How cool is that?

Servings: 2 smoothie

Ingredients

• 2 cups cold water
• 2 handfuls spinach
• 1 kale leaf, medium
• ½ long English cucumber, sliced
• ½ any apple, chopped and not cored/seeded/peeled
• 2 tbsp chia seeds
• ½ lemon, juice of

Instructions

1. In a blender, combine all ingredients and blend until smooth. If using a regular blender, it is best to add the ingredients in the order listed above and press “pulse” on and off to get the blending process started.
2. Then I usually hit “grate” and “liquefy” after.The order doesn’t matter for a powerful blender.

Storing Instructions: It is best you consume the smoothie right away, but the reality is different. I refrigerate the leftovers in the blender for up to 12 hours and drink all day – just a little advice.

5. Kale Almond Milk Smoothie

Don’t you just love the taste of almonds in your mouth? This particular recipe has been in my family for years.

My nana used to soak them up to 48 hours. Then, adding water depending on the desired quantity, blend, and voila! Almond milk.

You can also buy almond milk from the store. The choice is absolutely yours. Both ways work perfectly fine for this smoothie.

If you go for the store-bought almond milk, the unsweetened version is the healthiest.

Ingredients

• 1 cup almond milk
• 2 cups shredded kale
• 1 tablespoon honey to taste
• 4 ice cubes

Instructions

1. Blend all ingredients until desired creaminess.
2. Serve immediately or keep refrigerated until it’s time to drink.

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6. Kale Orange Smoothie

Oranges are an ideal fruit because of their citrus properties – think a healthy dose of vitamin C plus a 10% reduction in odds of developing breast cancer, among many other health benefits.

>> Check out tropical smoothie cafe recipes here! <<

Ingredients

• 2 cups shredded kale
• 1 ripe orange
• 1 cup of water
• Honey to taste (optional)

Instructions

1. Mix all the ingredients in a blender.
2. Add water and blend to desired consistency.
3. Serve and enjoy.

Snack Replacement Smoothies

Let me paint a quick scenario for you. Its midday, you are at the office and craving to eat something.

Naturally, you reach out for cookies or chocolate, stored in your top drawer. We’ve all been there. As I was struggling to lose weight, my poor snacking habits kept taking me back to the drawing board.

This was until I realized I could totally snack on smoothies and get the same satisfaction. I was ecstatic.

It’s the best habit to have it both ways. You get to snack and keep your calories low at the same time.

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7. Kale Strawberry Smoothie

Recipe and image via inspiredrd

Strawberries always have a way of leaving us feeling more vibrant than before. This recipe was created with exactly that in mind. It’s so yummy. You will be recommending it to all your friends within no time.

Servings: 2 smoothie

Ingredients

• 8 oz. unsweetened almond milk
• 1 heaping cup fresh or frozen strawberries
• 1 packed cup fresh kale leaves
• 1 cup frozen blueberries
• 1 ripe peeled banana, fresh or frozen
• 1 Tbsp. nut butter
• Dash ground cinnamon

Instructions

1. Add all ingredients to a blender, blend until smooth.

8. Kale Apple Smoothie

Recipe and image via blendtec

My mum eats apples like her life depends on it. I tried to catch up to the habit but realized it wasn’t working for me.

What better way to get the nutritional value apples provide than to make the good old apple smoothie, with kale? You will love it.

Servings: 2 smoothie

Ingredients

• ⅔ cup almond milk (unsweetened)
• ¾ cup ice
• 1 ½ cups kale (chopped, packed)
• 1 stalk celery (diced)
• ½ Gala apple (cut into chunks)
• 1 tbsp ground flax seed
• Agave nectar (to taste)

Instructions

1. In a Blendtec blender, combine almond milk, ice, kale, celery, apple, and flaxseed. Blend on high until you achieve a smooth texture.
2. Taste smoothie. Add agave nectar if needed and blend again.

9. Kale and Berry Yogurt Smoothie

Recipe and image via 3yummytummies

Berries bring sweetness and vibrant color to this smoothie, while the plain yogurt takes care of the amazing creamy texture. The cranberry juice is a great addition, but it isn’t necessary if you’re looking to avoid the extra sugar.

Servings: 2 smoothie

Ingredients

• 1 C. packed Kale
• 1 C. Strawberries
• ½ C. Blueberries
• ½ C. Raspberries
• 1 C. Nonfat Greek Yogurt
• ½ C. Cranberry Juice
• 1 C. Ice (not necessary if Frozen fruit is used)

Instructions

1. Add all ingredients to blender bowl and blend until you get a smooth texture

10. No Fruit Kale Smoothie

Recipe and image via insonnetskitchen

You’re trying to avoid sugar, even fruit sugar. So, you opt for smoothies without fruit.

Alternatively, you do like your fruits, but you wake up one day and realize you forgot to pass by the store and restock. It’s a total disaster. But is it?

There is a way you get to enjoy your daily smoothie without adding any fruits. It’s simply delicious, and you get to double up on the nutritional values of kale.

Servings: 2 smoothie

Ingredients

• ½ organic cucumber, chopped
• ¼ cup parsley
• ½ lemon, peeled
• ½ avocado, pitted and peeled
• 2 cups organic, raw spinach
• 1 cup of coconut water
• 6 ice cubes

Instructions

1. Add all ingredients to a blender and blend until smooth.
2. Enjoy immediately.

11. Kale Pineapple Smoothie with a Twist

Recipe and image via vegkitchen

Pineapples with anything are a popular smoothie idea. Why not try something new for a change?

This recipe needs you to add cucumbers to the mixture. You will be thankful.

Servings: 2 smoothie

Ingredients

• 1 cup diced fresh or canned pineapple
• ½ medium or 1 small sweet apple
• 4-inch piece cucumber (leave peel on if unwaxed)
• 3 to 4 kale leaves (curly or lacinato)
• 2 tablespoons hemp seeds or chia seeds, optional
• 1 cup mango or pineapple juice

Instructions

1. Combine all the ingredients in a high-speed blender and process until quite smooth.
2. Divide between two tumblers and serve at once.

12. Kale Blueberry Smoothie

Recipe and image via organizeyourselfskinny

What I love most about this recipe is how the smoothie turns out.

The vibrant colors blend together to form one tasty smoothie that will leave you craving for more.

Servings: 2 smoothie

Ingredients

• 3 cups frozen blueberries
• 3 cups of coconut milk
• 1 cup kale (or more if you like)
• ½ cup plain Greek yogurt
• ​2 teaspoons pure maple syrup
• water if needed for consistency

Instructions

1. Add all ingredients to a blender and blend till smooth.
2. Add water, if needed, to get the consistency you like.

Kale Dessert Smoothies

To some, it may sound strange, but kale can actually make a great dessert choice!

Just try these recipes, and you’ll understand why.

Here’s a quick tip:

If you’re ever experiencing heartburn or acid reflux at night, turn and sleep on your left side – it’ll help with your digestion!

13. Creamy Vanilla Kale Smoothie

Recipe and image via onelovelylife

This smoothie passed the critical taste buds of kids as well as green eating beginners. So, if you’re just starting out with green smoothies, this is perfect for you.

Servings: 2 smoothie

Ingredients

• ½ – ¾ cup almond milk (more, if needed)
• 2-3 tsp pure maple syrup
• 1 tsp vanilla extract
• ½ cup raw cashews, soaked 30 minutes – 8 hours if possible
• 1 cup kale leaves, tough stems and ribs removed (or spinach, if you prefer)
• 2 frozen bananas, sliced

Instructions

1. Place all ingredients in blender in the order listed.
2. Blend until smooth and creamy, scraping down the sides of your blender, and adding additional almond milk as needed.
3. When the mixture is very smooth, taste and add additional syrup if needed.

14. Chocolate Blueberry Kale Smoothie

Recipe and image via lorimerkitchen

And just when you thought the fun was over, it’s just beginning.

When I’m feeling low and need chocolate to get me feeling like everything is alright with the world, I get up and whip me a chocolate smoothie.

Incorporating kale makes it a healthier option. You don’t have to worry about putting on extra pounds. It’s so easy to make and tastes like heaven.

Servings: 2 smoothie

Ingredients

• 1 cup Soy Milk
• 1 Banana
• 4 Ice Cubes
• 1 cup frozen blueberries
• 3 tablespoons Cocoa Powder
• 1 ½ cup kale
• 2 tablespoons Oats (optional)
• 1 tablespoon Hemp Seeds (optional)

Instructions

Mix all ingredients in a blender and blend until smooth.

15. Kale Detox Smoothie

Recipe and image via littlespicejar

The holidays have just ended, and for most of us, the festive mood got us falling off the losing weight wagon. Now, you must be wondering what to do to shed all the extra pounds gained. It’s pretty easy.

The first step is detoxing to rid your body of all those toxins. I just came across a kale smoothie recipe perfect for the detox. Give it a try. This is bound to leave you feeling as good as new.

Servings: 2 smoothies

Ingredients

• 1 ½ cups spinach
• 1 ½ cups kale
• 1 orange (peel removed)
• 8-10 fresh or frozen strawberries
• 1 cup frozen or fresh mango and/or pineapple (cubed)
• 1/3 cup Greek yogurt
• ¼ cup of water
• 1 tablespoon honey (optional)

Instructions

1. Place all ingredients in a blender and blend until desired smoothness. Drink up!

I hope you have enjoyed reading this post.

Now it’s time to put knowledge into action! Which kale smoothie recipe will you try first?

Use the comments below to tell us what recipes you loved and which ones you added a little twist of your own.

Go green!

Kale: A Superfood FAQ

Is Kale a superfood?

Any dark green vegetables are often considered powerhouses of nutrients. For this reason, kale is definitely considered a superfood. Cooked kale actually has more iron per ounce than beef does – does that help put it into perspective?

What kind of kale is good for smoothies?

Red kale is considered one of the sweetest types of kale, which makes it ideal if you want to eat the kale raw. When you use this kale in smoothies, you want to first massage and soften the leaves to break down the fiber. This will make it much easier to digest.

Is kale bitter tasting in a smoothie?

Since kale is incredibly rich in iron, it can definitely have a very bitter taste to it. A smoothie with other ingredients is one of the best ways to use kale and to mask this bitter flavor. When making smoothies with a bitter green like kale, you want to try to only use the most flavorful and the sweetest fruit available.

Is spinach or kale the better option for smoothies?

Both kale and spinach are highly nutritious greens that make a healthy addition to any smoothie. Kale offers more Vitamin C while spinach provides more folate, and Vitamins A and K. However, both can improve heart health, help with weight loss goals, and protect against some diseases.

Can you put raw kale into a smoothie?

Kale is very nutritious, whether it is raw or steamed. You can even steam the kale and then freeze it to use in your smoothies later on. It also provides you with a good and nutritious way to keep your smoothies cold instead of using frozen fruit versus fresh fruit. While eating kale raw is okay, you want to steam it first to help deactivate the oxalic acid content. It also makes the kale more nutritious.

Can kale stems be used in smoothies?

You can cut the stems off the kale before putting them in your smoothie, or you can cut up the larger stems and incorporate them. With the stems, you will find added minerals and nutrients. However, keep in mind, they do have a very bitter taste to them.

Are there any kale smoothie recipes that contain very little sugar?

Since kale is so bitter, you need to have the sweetest fruits to make the kale in the smoothie taste better. However, if you are looking to reduce sugar, you can cut down on the amount of fruit you are using. For example, instead of using a whole banana, you can use only half of the banana.

Is it okay to drink a kale smoothie every day?

A green smoothie recipe is a good way to get your daily recommended servings of fruits and vegetables. They are also a great source of vitamins and minerals and can be consumed each day.

Should you boil the kale before using it?

Again, to cut down on the acidic content of the raw kale, it is best to boil it before you use it. This is also a good way to up its nutritional value as well.