Fruit and greens smoothies are probably one of the most beneficial ways to pack in a full day’s supply of vitamins and nutrients into a low calorie, healthy and portable serving size. I usually do four to five different flavors a week as I prefer to mix the tastes and nutritional values I get from each. Here is my recipe for a kale smoothie which I make twice a week (Mondays & Thursdays).
Here’s an update as of 12/2018. On the advice of my doctor, I reduced the fruit servings to this: From 1 cup to 1/2 cup blueberries & from 1 cup to 1/2 cup strawberries. He wanted the sugar(s) content lowered.
I start with a fruit base from organic berries and bananas:
1/2 cup blueberries for antioxidants, Vitamin C, potassium and fiber.
1/2 cup strawberries for antioxidants, potassium, Vitamin C and fiber.
1 large banana for potassium, Vitamin B6 and to a lesser degree for fiber.
2 cups Almond Milk (This is a dairy substitute for me but provides 70% DV of calcium)
From there I add 1 cup non-fat Greek Yogurt for probiotics, calcium, protein and B-12.
Blend this completely then add 3 cups of kale and blend again until liquid.
This recipe yields 36 to 38 ounces of smoothie. Now, I drink the entire thing about two hours before going to the gym, but this takes the place of breakfast and lunch for me. You can divide it up if the calories or carbs are on the high side. The nutritional value, taken from the packaging and internet sources (I use http://nutritiondata.self.com/ for research) shakes out roughly to this: (reduce by the 1/2 cup of fruit)
Calories: 471
Total Fat (g): 4.9
Sodium (mg): 255
Cholesterol (mg): 10
Total Carbs (g): 69.5
Dietary Fiber (g): 8.3
Sugars (g): 37
Protein (g): 20
The kale is where the punch comes in. Being a cruciferous vegetable (see our related blog on Nutritional Nееdѕ for Mеn 50 аnd Ovеr) and a low-calorie food, it’s absolutely packed with nutrients. A single serving (67g) has 206% DV of Vitamin A, 134% DV of Vitamin C, and a mind-blowing 684% DV of Vitamin K, known for blood coagulation and essential for binding calcium in bones.
Hopefully you can use this blend in your dietary planning, let me know if you like it. Check out our recommended smoothie-making items below, all of which I currently use. The QB1004 Ninja model I’ve had for years. Thanks and all the best ~ Glen.
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I’d like to know more about why you are writing that kale is a superfood?
Kale is very hard to digest and breakdown in the stomach. It can lead to tearing in the stomach lining.
In the piece I use Kale as a smoothie blend, which should break it down enough to be digestible, at least for me. The nutritional content in a single serving of Kale is mind-blowing, but as we say, talk to your doctor BEFORE you start any nutritional program. My doctor gave me the ok for mine, so I wanted to share. I’ll ask our team dietitian about what she thinks and update the piece.