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Kale Blueberry Smoothy Recipe

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kale blueberry smoothy

Ten oz glass of Kale-Blueberry Smoothy

Almost everyone has heard about the health benefits of drinking raw vegetable and fruit smoothies and one of the more popular ingredients these days is the green vegetable, kale. Organic raw kale has so many good things going for it including being rich in Vitamin K, Vitamin C, Vitamin A and Folate. In addition, it is also an excellent source of minerals including calcium, magnesium, phosphorous and potassium. Minerals are especially important to the human body, and with the majority of people in North America being deficient in magnesium, kale is a very good dietary source when grown in magnesium rich soils.

Kale also contains flavenoids which are believed to help prevent cancer and there are indications that those who include a good amount of these leafy vegetable in their diets are less prone to this horrible disease.  In addition, regular consumption of kale generally means good oral health with less tooth decay (possibly related to Vitamin K, magnesium and calcium content), improved skin, and a number of other health benefits.

At the same time, many people find the taste of raw kale a bit harsh. Cooking can reduce the bitter taste that some find objectionable, but at the same time, this may also decrease its nutrient value and possibly destroy some of its vitamin content.

One way to get the health benefits of raw kale is to drink it as smoothy along with another very healthy food. Some of us here at Healthy Happy Beautiful really enjoy it with blueberries! There are so many things you can try on your own, but for now, keep it simple if you’ve never made a kale smoothy before and feel free to experiment on your own later.
While we don’t use an exact list of ingredients, as a guideline, here’s a recipe that will give you about a 10 ounce glass that is chalk full of nutrients and natural goodness along with the additional benefits of maca if you use that:

Recipe: Kale Blueberry Smoothy

Ingredients

  • 3 cups chopped kale (loose and not packed)
  • 1 cup frozen blueberries
  • 1 1/2 cups orange juice
  • 1 Taplespoon maca powder or maca flour (optional)

Instructions

  1. Chop kale leaves with knife so that you have about three cups and toss in blender.
  2. Add maca if using, and then
  3. Add the frozen blueberries
  4. Add orange juice. Adding the frozen blueberries on top of the kale adds weight and helps to push everything down into the blender blades.

Preparation time: 5 minute(s)

Number of servings (yield): 1

My rating 5 stars:  ★★★★★ 1 review(s)

And that’s it! You’ll end up with a tasty, nutritious beverage that is extremely healthy for you.

Optional Considerations:

While the above recipe is basic and simple, there are some additional things you can try. Some like to add a pinch or two of Himalayan salt which also contains trace minerals.  If you are taking MSM powder, this is a good recipe to add your 1/4 to 1/2 teaspoon of MSM, and you will not notice the taste of the MSM at all.

There are many other things you can do – try doubling the recipe so you can have two smoothies per day – store the remainder after the first glass in the fridge until you’re ready for your second smoothy of the day.

Have you tried your own kale smoothies? Some people enjoy them with bananas, pineapple, or other fruits. Tell us your favourite ways to enjoy the goodness of kale smoothies, in the comments below.

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7 Comments

  1. Blayne Armstrong on June 28, 2014 at 11:19 pm

    Blueberries! What an awesome idea! I’ve seen recipes with bananas and I’m sure that’s fine for some, but never appealed to me. But blueberries… going to give this one a try!

    • admin on June 28, 2014 at 11:59 pm

      Blayne, almost everybody loves blueberries! I’m sure you will enjoy. Let us know how you enjoy this wonderful glass of delicious nutrition!

  2. Jill M. on July 2, 2014 at 1:59 pm

    Smoothies are a great way to get some fast nutrition. We like to add spirulina powder to ours. You have an article here on the nutritional benefits of this super food, and adding it to a smoothy is one way to get that.

    • admin on July 2, 2014 at 2:30 pm

      That’s a great idea, Jill! Yes, the article on spirulina is here. For some reason, I don’t see it showing up in the menu at the moment. But adding this in powder form to smoothies is another great addition to consider.

  3. Shannon McDonald on July 2, 2014 at 4:20 pm

    Blueberries with a kale smoothy are very good. Other things our family enjoys include adding bananas, pineapple and other tasty fruits and berries that we have at the time.

    One thing that is also good is to add ground chia or salba seeds to our kale smoothies.

  4. Judy on July 5, 2014 at 3:34 pm

    I make smoothies something like this as well, with blueberries and kale. If I don’t happen to have kale, I’ve got some frozen spinach in the freezer as a backup. I’ve also heard it is good to mix up your green leafy vegetables and not to use the same type every day.

    But I have to admit I have a sweet tooth, so my kale blueberry smoothies also include a few drops of stevia.

    • admin on July 5, 2014 at 3:38 pm

      Judy, great idea if you have a “sweet tooth!” Stevia is a much better alternative to white sugar. Have you ever thought of using local honey?

      Also, you are correct in that some dieticians do have concerns about some people consuming large amounts of kale on a daily basis. We’ll have an article on this shortly. There is a bit of both – truth and myth to this.

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