Healthy Kiwi Kale Smoothie

Hello dear smoothie lovers! 😀

As you might have heard, kale is great for your health. But, honestly speaking, I still don’t know how to cook it properly or what to really do with it…unless we are talking smoothies.  Since I am too lazy to look up kale recipes, I prefer having this vitaminous superfood in my smoothies rather than in my food. One of the great things about kale is that it doesn’t really taste much at all. This means that adding a little kale to your fruit smoothie won’t spoil the taste or anything – you simply get the superpowers of kale without any hassle. So if you are a picky eater, or if someone in your family is one, don’t worry! You won’t feel a (green) thing 😜




Healthy Kiwi Kale Smoothie
Print Recipe
5 from 1 vote

Healthy Kiwi Kale Smoothie

A perfect, healthy recipe if you are, or someone in your family is, a picky eater, don't you worry! You won't feel a (green) thing.
Prep Time10 mins
Total Time10 mins
Course: Drinks
Servings: 2
Calories: 153kcal

Ingredients

  • 2 kiwifruits
  • 2 apples (or bananas if you prefer a sweeter smoothie)
  • 1 cup kale (shredded kale leaves, stem removed)
  • ½ cup water

Instructions

  • Put all the ingredients into a blender and blend until thoroughly incorporated and smooth.
  • Serve this smoothie immediately or keep it in the fridge for up to 24 hours.

Notes

  • For a creamier texture, use frozen bananas. This will also make your smoothie cooler without using ice cubes.
  • If you use fresh fruits then blend in some ice cubes to thicken up your smoothie.
  • Try adding some protein powder and/or chia seeds to boost this smoothie and make it more filling.

Nutrition

Serving: 340g | Calories: 153kcal | Carbohydrates: 38.18g | Protein: 2.69g | Fat: 0.98g | Saturated Fat: 0.101g | Polyunsaturated Fat: 0.404g | Monounsaturated Fat: 0.063g | Sodium: 18mg | Potassium: 575mg | Fiber: 7.6g | Sugar: 25.87g | Vitamin A: 150% | Vitamin C: 150% | Calcium: 9% | Iron: 5%

Why my Healthy Kiwi Kale Smoothie is good for you:

  • Bananas and apples fill you with important vitamins and minerals, such as vitamins C, K, B2 and B6, as wells as potassium, copper, manganese, and magnesium.
  • Kiwis contain 20 vital nutrients, including vitamin C (five time more than oranges), vitamins A, K, E and B, as well as potassium, copper, folate, and fiber.
  • Kale is packed with a lot of vitamins and minerals as well as dietary fibers. One serving of kale supplies over 600% of the daily requirement of vitamin K. This vitamin is necessary for a wide variety of bodily functions including normal bone health and blood clotting. Furthermore, kale contains more vitamin A than any other leafy green! If this isn’t enough, one cup of kale is filled with 10% of the RDA of Omega-3 fatty acids, which help you fight inflammation and such diseases like arthritis, asthma and autoimmune disorders.
Nutrition Facts
Healthy Kiwi Kale Smoothie
Amount Per Serving (340 g)
Calories 153 Calories from Fat 9
% Daily Value*
Total Fat 0.98g 2%
Saturated Fat 0.101g 1%
Polyunsaturated Fat 0.404g
Monounsaturated Fat 0.063g
Sodium 18mg 1%
Potassium 575mg 16%
Total Carbohydrates 38.18g 13%
Dietary Fiber 7.6g 30%
Sugars 25.87g
Protein 2.69g 5%
Vitamin A 150%
Vitamin C 150%
Calcium 9%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.
Pros Cons
Low in sodium, contains zero cholesterol Low in proteins but if you have a well-balanced diet, it isn’t a problem 🙂
Low in fat and sugar
Very high in Vitamin A, C and K (150%, 150% and 298% of RDA)
Good source of copper (72% of RDA)

Be healthy and try to incorporate more of kale in your green smoothies! 💚💚💚

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Healthy Kiwi Kale Smoothie

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