Think you don’t like green smoothies? Our kale banana smoothie recipe will change your mind! Simply combine the green veggies, banana, and a few other ingredients in a blender and blend until you get a smooth consistency.
Grab a straw and enjoy this drink’s surprising flavor. The combination of fruits and kale in this recipe is a lip-smacking way to get your daily dose of plant-based energy.
Is Kale Banana Smoothie Healthy?
Yes, our kale banana smoothie is healthy.
Dark, leafy green vegetables like kale are arguably the most nutrient-dense foods available on Earth. This vegetable, which has a minimal fat and calorie content, is nevertheless bursting with vitamins, and should become a regular part of your diet. One cup of kale contains even more vitamin C than an orange!
The veggie aids in the prevention of osteoporosis and inflammatory illnesses, and is also a cruciferous vegetable meaning it is high in antioxidants which support the fight against cancers.
Bananas, meanwhile, are great sources of other essential nutrients. A medium-sized banana contains 422 mg of potassium, or 13% of your daily requirement.
This mineral is critical for cardiovascular health. Potassium-rich foods help your body regulate blood pressure by allowing you to excrete more sodium when you pee. Additionally, potassium relaxes the walls of your blood vessels, which helps lower your blood pressure.
The fruit is also a wonderful source of prebiotics—indigestible carbohydrates that serve as food for beneficial gut bacteria (probiotics) and aid in digestion. They come in the form of fructooligosaccharides, clusters of fructose molecules that promote gastrointestinal health.
Main Ingredients
1. Kale
Not all leafy greens have a strong flavor. Kale, for example, is quite mild in taste. And the baby variety of this veggie is sweeter and milder in flavor than the adult green. This makes it a perfect choice for various green and fruity smoothies, such as this Kale Spinach Smoothie, Kale Apple Smoothie, and Pineapple Kale Smoothie.
What usually turns people off about kale is the tough texture, but that disappears when you incorporate it into a smoothie. Blend it well so you’re not left with any leafy chunks and your fussy kids will be none the wiser.
2. Banana
Banana adds richness, thickness, and creaminess to the kale smoothie, while also naturally sweetening it. The more ripe your bananas are when you put them in the blender, the sweeter your smoothie will be.
An extra tip: try cutting up some bananas and freezing them in advance. The frozen fruit will add a creamy texture and make the smoothie cold instantly.
3. Dairy
Milk and Greek yogurt are our favorite add-ins for creamy smoothies. However, this smoothie recipe is quite versatile, and you can switch the dairy products out for other liquids if you prefer.
Occasionally, we substitute coconut water and orange juice in place of the milk. And if you’re still worried about the kale flavor, orange juice does an excellent job of hiding it!
4. Ice
If your banana is fresh and not frozen, you may want to add a handful of ice to keep the smoothie cool and thick.
How to Tell If Your Kale Is Bad?
Kale, like most vegetables, has a short shelf life. When it comes to commercially packaged kale, the expiration date on the label is a good guide. It will often last between five and ten days from the day you purchase it.
If you’ve ever wondered how to tell if kale has gone bad, the signs are actually quite simple to spot. Check the leaves for soft areas, brown spots, or black spots to determine if the kale is rotten.
Kale that is withered, slimy, or wilted is no longer edible. You should just discard it at that point.
How Long Does This Smoothie Last?
This kale banana smoothie is best enjoyed the same day it is prepared. It has a fresher flavor and a brighter color when it comes straight from the blender.
Smoothie leftovers will keep for up to 1 -2 days in the refrigerator if stored in a sealed container. Though it may separate after the first day, this is very natural. Simply whisk the smoothie and serve.
To extend the life of your smoothie, freeze the drink in serving-sized containers and thaw it in the refrigerator when you’re ready for a glass.
Kale Banana Smoothie Recipe
This kale banana smoothie recipe is a great way to get healthy and whole foods into your diet. It's sweet, creamy, and full of nutrients.
- prep TIME 10 mins
- total TIME 10 mins
- COURSE Drinks, Smoothie
- CUISINE Global
- SERVINGS servings
- CALORIES 146 kcal
INGREDIENTS
- 2 oz kale
- 14 oz banana
- 2 cups ice
- 1 cup milk
- 1/4 cup plain Greek yogurt
- 8 mint leaves
INSTRUCTIONS
Put 2 cups of ice and 14 oz banana into a blender. Add 1/4 cup Greek yogurt, 1 cup milk, and 2 oz kale.
Blend in 30 seconds at high speed until the mixture is smooth.
Pour into serving glasses.
Garnish with 8 mint leaves and serve.
NUTRITION
Tuyet Pham
Head Chef, Culinary Consultant
Luna Regina
Writer, Author
Emily Rogers, MPH, RDN
Nutrition Reviewer
- mjsteffes0Nutritious and refreshing kale banana smoothie!