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.
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.
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.
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.
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.
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.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.
This smoothie had a wonderful earthy flavor and made for an energizing start to my day! The kale adds body to this smoothie that can't be matched by any other leafy green vegetable.
I have made this several times, everyone loves it.