Blueberry and kale might not sound like they'd make a great pairing at first, but you'll be surprised by just how well they go together in this blueberry kale smoothie recipe. The fruit's sweet-tart taste is a striking contrast with the leafy green's grassy edge - a unique combination that intrigues the palate at first, then keeps it endlessly fascinated every sip after.
Due to its high fiber content, this smoothie can also provide a quick antioxidant boost and is a delicious way to increase your daily greens intake. It's a nutritional powerhouse that will instantly satisfy you without packing on the calories.
Is Blueberry Kale Smoothie Healthy?
Yes, it is.
The key ingredients of today's smoothie — blueberries, kale, and banana — are all antioxidant powerhouses. This beverage is high in antioxidants, fiber, protein, and omega-3 fatty acids.
It's a creamy and delectable beverage that will easily keep you satiated until your next meal. This smoothie contains only 190 calories per serving, making it an ideal mid-morning snack or a post-workout fuel.
- Blueberries
Blueberries (along with red cabbage) contain anthocyanin, a pigment that's responsible for their blue-purple hue. These flavonoids are well-known for their anti-cancer properties, with the ability to reduce the risk of cardiovascular disease and aid in weight loss.
Blueberries are extremely low in calories but high in fiber, which may help reduce blood cholesterol and thus heart disease. They're also high in vitamin K, which is necessary for maintaining bone strength and protecting against clinical fractures. Additionally, blueberries are high in potassium and vitamin C, making them anti-inflammatory.
- Kale:
Kale is an amazing superfood and is regarded as a nutrition powerhouse. It contains high amounts of vitamins A, K, and C, fiber, folate, potassium, and calcium.
This leafy vegetable has other benefits such as preventing heart disease, lowering cholesterol, reducing the risk of diabetes, and providing bone health. As such, blending kale into smoothies is a quick and tasty way to get a healthy dose of heart-healthy greens.
- Banana:
Banana, the final fruit in our trio, is a potassium powerhouse. One medium banana provides nearly 10% of the Daily Value (DV) for potassium, a necessary mineral and electrolyte. Increased dietary potassium has been shown to lower blood pressure and help reduce the risk of cardiovascular disease.
Ingredients You Will Need
- Blueberries:
Blueberries balance out the bitterness of the kale. Either fresh or frozen ones will work in this smoothie recipe. If you're using fresh, add a cup of ice cubes to the blender to create an icy, slushy consistency. Frozen berries, on the other hand, will create a thicker, creamier texture.
- Kale:
Baby kale or young kale leaves (typically used in salads) are the best choices for today's smoothie due to their mild grassy flavor and very little bitterness. You can purchase pre-washed and chopped kale in bulk or bags. Kale can be frozen if there are any leftovers.
To avoid chunks and pieces of kale, the best method is to use a high-speed blender. Additionally, when blending, avoid incorporating fibrous stems — they do not blend well into smoothies and will impart a bitter flavor to the finished product.
- Banana:
Finally, a ripe banana is added to provide the perfect amount of sweetness and a creamy texture to this blueberry kale smoothie. If you prefer it even sweeter, drizzle in some maple syrup or honey.
Storing and Freezing
- In the fridge
This smoothie can be refrigerated for up to 2 days. Since it has bananas, make sure to store it in an airtight container with a lid (a mason jar or Ziploc bag). This prevents oxidation and helps to retain its flavor and nutritional value.
After storing, the smoothie may separate slightly, but do not fret; the flavor will remain intact. Simply shake it a few times and enjoy.
- In the freezer
This blueberry kale smoothie freezes well. Put it in the freezer for up to 3 months to extend the storage period. Allow it to defrost naturally at room temperature before serving.
As it turns out, kale isn't the only leafy green that blueberry gets along with. Take a peek at our Blueberry Spinach Smoothie Recipe for yet another marvelous and exciting green smoothie.
Blueberry Kale Smoothie Recipe
An unlikely pairing that yields sensational results, this blueberry kale smoothie will impress even the pickiest leafy green eaters. No more face-scrunching unpleasantness when drinking green smoothies, not when you've got this recipe!
- by Luna Regina, 2024-02-20
- prep TIME 10 mins
- total TIME 10 mins
- COURSE Beverage
- CUISINE Global
- SERVINGS servings
- CALORIES 188 kcal
INGREDIENTS
- 8 oz blueberries
- 2 oz kale
- 18 oz banana
- 1 cup whole milk
- 2 cups ice cubes
- 8 mint leaves
INSTRUCTIONS
Place all the ingredients in the blender with solids on top of liquids in the following order: 2 cups ice cubes, 1 cup whole milk, 2 oz kale, 8 oz blueberries, and 18 oz bananas.
Blend in 20 - 30 second at high power mode until smooth.
Pour the blueberry kale smoothie into serving glasses. Decor with 8 mint leaves for 4 servings. Enjoy.
NUTRITION
Luna Regina
Writer, Author