Kale Spinach Smoothie Recipe

Our kale spinach smoothie recipe is loaded with nutritious and delicious ingredients thanks to leafy greens and bananas. The smoothie is thick, creamy, and sweet and your kids won’t even know there are green vegetables in the drink.

Health Benefits

Kale and spinach are nutritional powerhouses and beneficial to your health in many ways.

1. Benefits of Kale

Kale, like cabbage, broccoli, and cauliflower, is a cruciferous vegetable with large, edible leaves and a tough central stem. Cruciferous vegetables have been shown to contain bioactive compounds that are examined for their anticancer effects. Kale is typically a dark green color, although it comes in a range of colors, including purple. It is without a doubt one of the healthiest and most nutrient-dense plant foods available.

Kale’s fiber content (4.1 g fiber in 100 g raw kale) and sulfur content aid with digestion and liver function. Kale’s fiber content also helps to decrease cholesterol.

The veggie contains high amounts of Vitamin C (93.4 mg per 100 g kale), which enhances nutrient absorption, like iron and calcium, and boosts your immune system.

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Also, kale contains more iron than beef by calories, making it an excellent source of iron for vegans and vegetarians. It increases the amount of oxygen in your blood and is especially beneficial for those who are anemic.

Kale, like other leafy green vegetables, is loaded with antioxidants. Beta-carotene and vitamin C are two examples, as are a variety of flavonoids and polyphenols. Antioxidants are chemicals that aid in the body’s fight against oxidative damage caused by free radicals.

2. Benefits of Spinach

Spinach is a superfood packed with nutrients in a low-calorie package. Additionally, it supplies protein, iron, vitamins, and minerals. The veggie is versatile and can be eaten raw or cooked.

Spinach is an excellent provider of dietary potassium, calcium, and magnesium, three critical minerals/ electrolytes for human health. It has an incredible 167 mg of potassium per cup (raw). These minerals help to prevent muscle mass loss and maintain bone mineral density.

Spinach has a significant amount of iron, 2.7 mg in 100 g raw spinach. This mineral is critical for the function of red blood cells, which assist in the transportation of oxygen throughout the body, as well as energy production and DNA synthesis. To maximize absorption, pair vitamin-C-rich foods such as citrus fruits with iron-rich plant foods such as spinach.

If you love smoothies with kale or spinach as a base, please check out our Healthy Kale Smoothie and Healthy Green Smoothie.

Main Ingredients

Kale and Spinach: These leafy greens are the nutritional superstars of our smoothie. Spinach and kale are two healthy powerhouses that will give this smoothie an appetizing shade of green without imparting an unpleasant bitterness to the flavor.

Note that leafy greens, when purchased fresh, may have some soil left on them from harvesting. You will want to thoroughly rinse that off before adding your ingredients to the blender.

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Our way of cleaning the vegetables is to combine a little white vinegar with room temperature water in a sink or large tub. Then soak the veggies for 10 minutes before rinsing.

Banana: Ripe banana naturally sweetens the smoothie with its tropical flavor. Using frozen bananas is a great idea, as this helps to produce a thick and cold smoothie right off the bat.

Ice and Water: We recommend adding liquid if your smoothie is too thick or does not blend well. We go with water in this recipe, but feel free to use any type of juice or milk according to your liking.

Regular whole milk increases both the creaminess and protein content, while almond milk imparts a neutral flavor. Coconut milk or fresh orange juice gives a more tropical and refreshing taste.

How Long Does This Smoothie Last?

During the blending process, the fruits and vegetables are exposed to oxygen and maybe some light heat, though smoothies frequently contain a higher concentration of vitamins and minerals than most cooked dishes.

Green smoothies should be consumed immediately after blending to get the most out of the nutrition and the flavor. Any leftovers should always be kept in the refrigerator for up to 2 days or in the freezer for around 3 months.

Once ready to use, simply allow the frozen smoothie to thaw at room temperature, then simply give it a shake and enjoy.

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We don’t recommend storing the smoothie in the pitcher of your blender. The majority of blender manufacturers warn that keeping leftovers in the pitcher can damage the seal resulting in a blender that’s difficult to clean.

Kale Spinach Smoothie Recipe

5 from 2 votes

Our kale spinach smoothie recipe requires five ingredients and takes less than 10 minutes to make a delicious and healthy smoothie at home.

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• prep TIME 10 mins
• total TIME 10 mins

• COURSE Drinks, Smoothie
• CUISINE Global
• SERVINGS
  4

  servings
• CALORIES 57 kcal

INGREDIENTS

1x2x3x

• 1 oz kale
• 2 oz spinach
• 8 oz banana
• 2 cups ice
• 1 cup water

INSTRUCTIONS

Image instructions

1

Put 2 cups ice, 1 cup water, 2 oz spinach, 1 oz kale, and 8 oz banana into a blender.

2

Blend in 30 seconds until smooth.

3

Pour into serving glasses.

4

Serve immediately.

NUTRITION

Nutrition Facts

Kale Spinach Smoothie Recipe

Amount Per Serving (1 serving)

Calories 57

% Daily Value*

Sodium 24mg

1%

Potassium 307mg

9%

Carbohydrate 14g

5%

Fiber 2g

8%

Sugar 7g

8%

Protein 1g

2%

Vitamin A 2073IU

41%

Vitamin C 16mg

19%

Calcium 40mg

4%

Iron 1mg

6%

* Percent Daily Values are based on a 2000 calorie diet.

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