5 tasty kale smoothie recipes" you’ll actually enjoy drinking.
These healthy and flavorful kale smoothies will have you sneak in an array of superfood counterparts like "pineapple", "chia seeds", "cacao", "avocado", and "spirulina" into your every meal!
It's a sure way to reboot your health, nourish your body, and feel completely rejuvenated with nutrient-dense superfoods.
Adding kale smoothies to your daily meal planning is also one of the easiest ways to get extra nutrients in your diet.
That's because kale itself is pretty damn nutritious.
Kale is full of essential yet most commonly deficient health-boosting vitamins and minerals like vitamin A, K, and calcium (1).
Just a single cup of raw kale (about 67 grams or 2.4 ounces) provides (2):
- Calories: 33
- Vitamin A: 206% of the RDA (from beta-carotene).
- Vitamin K: 684% of the RDA
- Vitamin C: 134% of the RDA
- Vitamin B6: 9% of the RDA
- Manganese: 26% of the RDA
- Calcium: 9% of the RDA
- Copper: 10% of the RDA
- Potassium: 9% of the RDA
- Magnesium: 6% of the RDA
Just adding a serving of raw kale to your daily diet not only satisfies those commonly deficient vitamins named by Dr. Mercola but helps you fulfill your vitamin C intake and supplements a much-needed mineral like manganese.
Kale also has a pretty impressive macronutrient ratio of 6 grams carb (30% of which is fiber), 3 grams of protein, and very little fat.
Surprisingly or not, kale is also rich in antioxidants such as beta-carotene, vitamin C, various flavonoids, and polyphenols (4).
Antioxidants help defend against oxidative damage by free radicals in the body. While their anti-aging benefits are most known, they also support the immune system, brain memory, and heart health.
No doubt, kale is one of the most nutrient-dense foods you can eat for your health.
Thankfully, kale is relatively easy to add to your diet.
It can be eaten raw in salads or baked as "kale chips" for "healthy snacks".
But if you are looking for an even easier and better way to include kale in your meals, 'green smoothies' are the way to go. This is evermore true if you are bothered by kale's bitterness.
"Kale smoothies" are a sure way to turn this bitter green vegetable into a tasty drink that you can actually enjoy drinking. Especially the 2nd recipe, I don't even taste any kale! And be sure to check out #4. That's my favorite.
Also, these five smoothies got some additional boosts in nutrients by packing in other healthy ingredients.
Here are 5 delicious kale smoothies you'll actually love.
5 Kale Smoothie Recipes
To note, these are not necessarily protein shakes or protein packed meal replacement drinks.
If you are interested in protein shakes, check out this post. If you'd like to add some protein to these five smoothies, you can certainly do that by adding protein powders such as hemp protein and whey protein.
1. Kale, Pineapple, and Coconut Water Smoothie
The sweet flavor from the pineapple will help mask the bitter tang of the kale. In addition to its sweetness, pineapples come with their own list of health benefits.
Pineapple is known worldwide as a natural cure for indigestion and allergy thanks to its high supply of vitamin C, vitamin B1, potassium, and manganese (5).
Antioxidants in pineapples also help prevent disease formation.
Their health benefits include protection against cardiovascular disease, improved fertility, reduced inflammation and more (6).
Relative to its health benefits and rich nutrients, pineapples are super accessible, very inexpensive, and surprisingly versatile in recipes.
In smoothies, it's a perfect natural sweetener that offers island breeze, freshness, and a bit of tanginess.
This kale smoothie recipe will not certainly have the same smooth and sweet flavor without it.
Coconut water is a delicious and refreshing low-calorie natural beverage.
It's the earth's finest energy drink packed with antioxidants, amino acids, enzymes, vitamin B and C and minerals like iron, calcium, potassium, magnesium, manganese, and zinc (7).
Plus, the plant hormones called cytokinins in this health drink exhibit anti-aging, anti-thrombotic, and anti-cancer effects.
It's also said to protect the immune system and rehydrate the body, which makes this a perfect liquid choice for this super green kale smoothie.
- 1 cup coconut (100%)
- ½ cup fresh pineapple (diced)
- 1 cup kale (chopped, packed)
- In a Blender blender, combine all ingredients and blend on high until smooth.
Pour in a mason jar and enjoy!
2. Kale, Banana, Mango & Spirulina Smoothie
Bananas are extremely tasty.
They are well known for their sweetness and creamy texture, which is perfect for this kale smoothie.
Besides that, bananas are an awesome health booster despite its higher than average starch content.
They contain several essential nutrients and have benefits for digestion, heart health, and weight loss.
Nutrients in bananas include (per serving):
- Vitamin B6 – .5 mg
- Manganese – .3 mg
- Vitamin C – 9 mg
- Potassium – 450 mg
- Dietary Fiber – 3g
- Protein – 1 g
- Magnesium – 34 mg
- Folate – 25.0 mcg
- Riboflavin – .1 mg
- Niacin – .8 mg
- Vitamin A – 81 IU
- Iron – .3 mg
Each medium banana contains only about 105 calories and is almost exclusively made up of water and carbs. Bananas contain very little protein and almost no fat.
Because of its carb content, bananas are usually fit as a post-workout meal, preferably within 2 hours or less after a workout according to Joe Dowdell, CSCS.
Mangos and bananas not only make a perfect flavor combo, but they also compliment well in the nutrition arena.
Mangos are a tropical fruit high in fiber, antioxidants, and vitamin A (from beta-carotene) and C.
They are relatively low in calories and have glycemic index values ranging from low to medium, meaning it's less likely to cause a major spike in blood sugar levels than foods with a high GI.
Adding mangos to this smoothie is an instant hit, transforming a less than stellar drink to a tropical heaven. If fresh mangos are not available in your area, feel free to use frozen ones.
Spirulina is a natural "algae" powder particularly high in protein, antioxidants, iron, vitamin B, and other nutrients such as calcium, potassium, and magnesium. (FDA)
It's considered one of nature's most powerful superfoods and has been studied extensively for its health benefits.
- Some of the known health benefits include:
- Long-lasting energy
- Strengthens the immune system
- Boost brain health
- Support cardiovascular health
Spirulina is made of between 55 to 70 percent digestible protein (more than beef, chicken, and other plant protein like soybeans) and contains all the essential and non-essential amino acids.
It's a highly recommended source of protein for vegetarians.
Adding spirulina to your super green smoothie adds protein and iron to your drink, making it a perfect power smoothie that propels you to operate in an optimal condition.
- 2 cups of kale chopped
- 1/2 cucumber chopped
- 1 medium banana
- 1 cup of frozen mangos
- 1 tsp Spirulina
- 1 tsp raw cacao powder
- 1 tbsp coconut butter
- 1 tbsp raw honey
- 1 cup of almond milk
Blend all the ingredients in the order listed. Sprinkle cacao nibs before drinking. Enjoy!
3. Kale, Coconut, and Avocado Smoothie with Chia Seeds
If you are looking for some green detox drinks to help detoxify your body, this green kale, coconut, and avocado smoothie might just be it.
I love having this green smoothie drink first thing in the morning. This not only fills me up the right way but also energizes and refreshes me instantly. Thanks to the perfect combo of all things healthy, my skins feel smooth, soft, and glowing with this drink.
Overall, it's my go-to drink when I need to clean from inside and out and feel rejuvenated after.
Since this smoothie contains chia seeds which expand in your stomach, it's fulfilling and works to suppress hunger and reduce your appetite throughout the day.
If you're trying to lose weight, don't miss chia seeds.
Coconut is a healthy natural source of vitamins and minerals that deserve more credit.
Coconuts are highly nutritious, very rich in fiber, and packed with essential vitamins and minerals such as vitamins C, E, B1, B3, B5, B6, iron, selenium, sodium, calcium, magnesium, and phosphorus.
Coconut is a "superfood" that benefits everything from weight loss, brain functions, skin health and more.
All in all, the coconut will definitely improve your nutrient intake.
There's no better way to add good flavor and rich texture to your green smoothie than using an avocado.
In an addition to its smooth texture, you'll also get the benefits of healthy fats.
Most fruits consist primarily of carbohydrate, but avocado is high in monounsaturated fatty acid, a healthy fat that positively impacts your overall health.
Avocados are also rich in fiber and minerals like potassium, magnesium, manganese, copper, iron, zinc, and phosphorous. Here you can learn more about "avocado nutrition" and facts.
Chia seeds are one of our favorite ancient grains--they are naturally gluten-free and packed with a list of nutrients including omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. You name it!
When soaked in liquid, they expand to more than four times their original size, giving them a tapioca-like consistency. They work well in weight loss providing satiety and energy boost.
- 1 cup kale (chopped)
- 1/2 cup avocado
- 1/2 cup, frozen coconut
- 2 tsp fresh lime juice
- 1 cup Coconut Water
- 2 tsp chia seeds
Pour coconut water into a blender. Add kale, avocado, frozen coconut, lime juice, chia seeds. Cover with lid and blend until smooth. Pour into a glass and serve immediately.
4. Kale and Chocolate Smoothie
Chocolate and kale may not be an obvious pair in flavors, but with a little bit of know-how (and the right ingredients), the two can create a mouth-watering healthy smoothie perfect for any meal or post-workout snack.
I'm a huge fan of dark chocolate, but not the sugary kind. And by dark chocolate, I mean chocolate with over 70% cacao content.
Anything less is no different from a candy cane.
Dark chocolate is a health food with benefits ranging from lowering the risk of heart disease to boosting your sex life.
It's also a powerful source of antioxidants. Cacao which is the main ingredient in dark chocolate is rich in antioxidant flavonoids called flavanols, which include procyanidins, epicatechin's, and catechins.
According to some research, the unprocessed raw cocoa powder is amongst the highest antioxidants-containing foods tested. They even ranked it higher than other superfoods like ginger, raspberries, acai berries, blueberries, blackberries, and a lot more.
That's pretty amazing.
With that being said, most of the chocolates on the market is nothing but a milk and sugar bar. To get the best of dark chocolate, choose a quality organic chocolate bar with over 70% cacao content.
- 1 cup kale leaves chopped
- 1 medium banana (chopped, frozen)
- 2 tbsp raw organic chocolate powder
- 1 tbsp almond butter (optional)
- 1 tbsp Chia seeds
- 1 tbsp raw honey
- 1 cup almond milk (unsweetened)
In a blender, blend all the ingredients in the order listed until smooth (except chia seed). Top with the chia seeds and unsweetened shredded coconut. Enjoy!
5. Kale, Apple, Celery Detox Smoothie
This detox smoothie is an easy and delicious way to flush out toxins out of your body and help you lose weight fast.
This detox green drink is full of vitamins, antioxidants, fiber, and other healthy nutrients. This actually is really important since antioxidants are a key component to any detox plan and play a vital role in jumpstarting your health and cleaning your body from inside and out.
They also contain large amounts of water, which helps to hydrate your body and boost metabolism.
Let's take a look at the ingredients:
There is much truth to "An apple a day keeps the doctor away."
Apples are not just incredibly tasty and make a great pie, but they are super nutritious.
They are extremely rich in important antioxidants, flavonoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
Dietary fiber found mainly in fruits like apples— is best known for its ability to prevent or relieve constipation, maintain a healthy weight, and lower your risk of diabetes and heart disease.
Another benefit of apples is its fresh, crisp sweet taste. It's also easy to pair with anything and everything from kale, spinach, to pineapples. It certainly blends perfectly with celery and kale in this smoothie.
Celery is well known for its crunchy stalks, which dieters often consume as a low-calorie snack.
However, there is more to celery sticks than its low-in-calories feature.
Celery is believed to benefit the digestive tract and the cardiovascular system, and the seeds of the plant are used in medicine to help relieve pain.
Other health benefits of celery and its seeds include lowering inflammation and blood pressure, reducing the risk of cancer, and preventing age-related degeneration of vision.
Celery is an excellent source of vitamin K and molybdenum. It is also a very good source of folate, potassium, dietary fiber, manganese and pantothenic acid.
You can find many more vitamins in celery including vitamin B2, copper, vitamin C, vitamin B6, calcium, phosphorus, magnesium, and vitamin A (in the form of carotenoids).
1 cup of chopped celery only contains 16 calories. That's really a bargain when you think of all the nutrients in celery.
Kale and Apple Green Detox Smoothie.
- 1 cup almond milk (unsweetened)
- ¾ cup ice
- 1 cup kale (chopped)
- 1 stalk celery (chopped)
- ½ red or green apple (cored and chopped)
- 1 tbsp ground flax seed
- 1 teaspoon honey (optional)
- In a blender, combine all ingredients and blend on high until smooth.
Pour in a mason jar and enjoy!
I love green smoothies because they are a sure way to sneak in leafy greens into meals.
Sure, you can eat kale salads, but a kale smoothie is way more fun and a lot tastier, especially when you add tropical fruits like mangos and pineapples like we did in some of the recipes above.
They not only give your drink a sweet flavor and tropical flare but add smoothness and mildness that masks kale's bitter taste. That alone is a pretty awesome benefit!
Overall, superfood green smoothies are a great way to get extra nutrients in your diet and one of the easiest way to get multiple servings of veggies in one meal.
If you are looking for more ways to eat kale, check out our incredibly delicious kale chip recipe here...
Try all five of the smoothie recipes, and leave me a comment below to let me know which kale smoothie recipe you love the best!