This pineapple kale smoothie recipe creates a delectable thirst quencher that is packed with vitamins and minerals.
Is It OK to Put Raw Kale in a Smoothie?
Yes, it is.
Since kale is totally fine to eat raw in a salad, you can also consume kale raw by blending it into a smoothie.
We recommend washing your kale in a tub of water first, and gently massaging the leaves to remove any dirt just to be safe.
Is Our Smoothie Recipe Healthy?
Yes, our pineapple kale smoothie recipe is healthy.
Pineapples are packed with vitamin A and vitamin K and are high in phosphorus, zinc, and calcium.
They are also exceptionally high in vitamin C and manganese, providing 131% and 76% of the daily recommended intakes, respectively.
Vitamin C is required for normal growth and development, the maintenance of a healthy immune system, and the absorption of iron from food.
Manganese is a naturally occurring mineral that promotes growth, healthy metabolism, and antioxidant properties.
Meanwhile, kale is a leafy green packed with fiber, antioxidants, and many other essential nutrients that are good for your digestive system, cardiovascular health, as well as skin, hair, and bone health. In addition to pineapple, you can also pair it with banana, apple, spinach, and many other fruits and veggies to make healthy, delicious smoothies.
Ingredients
Here is what we used for our pineapple kale smoothie recipe:
- Pineapple: Use ripe pineapples for this recipe, as their sweetness will contribute to the flavor of your beverage. Additionally, we used freshly squeezed pineapple juice, but you can substitute this with unsweetened bottled juice.
- Kale: It's best to pick fresh, deep green kale. If you have any leftover kale in the fridge, scroll down to see all the telltale signs to check if it's still safe for consumption.
- Ginger: Since we only use a small knob, it doesn't taste too strong or overpower the juice. Ginger adds a subtle warmth and earthy flavor to the smoothie.
- Orange juice: We used freshly pressed orange juice just because we had some on hand, but it's not necessary to use fresh juice. You can substitute it with any unsweetened bottled orange juice instead.
- Mints: We always used spearmint since it has a subtle fresh flavor. Any other type of mint could be used as well.
How to Make
First, prep the produce. As recommended, you should wash your kale before adding it to your blender. Then drain it, shake off any excess water and dry the leaves for a few minutes before blending.
At some supermarkets you can buy fresh pineapple already peeled and cut into chunks, so there isn't much to prepare. That being said, if you find yourself with a whole fresh pineapple fruit, check out our how to cut a pineapple to see how to prepare it.
If you have a whole ginger root, wash it thoroughly under running water and scrub to remove any dirt.
Since you only need 0.25 oz of ginger for this recipe, you only need to use a small amount — a petite thumb-sized knob at most. Cut or snap a small piece of ginger off (the remaining ginger root can be stored in the fridge).
Using the edge of a spoon, scrape off the ginger skin and discard it. Then, mince it finely, set it aside, and move on to measuring the remaining ingredients.
How to Tell If Kale Is Bad
Kale, like other foods and vegetables, has the potential to spoil. However, its spoilage susceptibility is dependent on the manner in which it is stored.
When stored properly in the refrigerator, it will remain fresh for up to two weeks.
Bear in mind that it can take a long time for kale to reach the supermarket shelf following harvest. This is why supermarket kale has a shorter shelf life than kale that has been freshly harvested from your own garden, or sold at your local farmer's market.
Kale will begin to wilt if stored for an extended period of time. Its vibrant dark green hue will start to fade, giving way to a pale greenish-yellow and eventually brown hue. If it’s still hanging around at this point, the leaves will begin to exude an odiferous liquid.
If you store it in the refrigerator and notice that it begins to turn yellow, this is a sign that the kale is losing chlorophyll, which is normal. If not properly stored, it will yellow much more quickly than if properly stored.
Another way to determine spoilage is by smell. Kale should have a light earthy aroma when it is fresh.
Kale that is going bad has an odor reminiscent of rotten eggs or sulfur. This odor indicates that the kale has gone rancid and is no longer fit for consumption.
How Long Does This Smoothie Last?
As with most of our recipes, this pineapple kale smoothie should be kept in the refrigerator for up to 2 days. You can also freeze it, and it will keep for about a month.
Even better, pour your pineapple kale smoothie into ice cream molds for refreshing fruity popsicles on hot days!
Pineapple Kale Smoothie
Today’s pineapple kale smoothie recipe is a basic guide for how to make a deliciously rich yet healthy drink in the blink of an eye.
- prep TIME 10 mins
- total TIME 10 mins
- COURSE Beverage
- CUISINE American
- SERVINGS servings
- CALORIES 111 kcal
INGREDIENTS
- 12 oz pineapple (peeled, core removed, chopped into chunks)
- 2 oz kale
- 0.25 oz ginger (peeled and minced)
- 1 cup orange juice
- 3 tbsp granulated sugar (*)
- 8 mint leaves (divided)
- 2 cups ice
INSTRUCTIONS
In a blender, combine all the ingredients: 2 cups ice, 12 oz pineapple, 2 oz kale, 0.25 oz ginger, 1 cup orange juice, 3 tbsp sugar and 4 mint leaves.
Blend in 20 - 30 seconds at high speed until completely smooth.
Divide the smoothie into glasses.
Top each glass with the remaining mint leaves, and serve.
(*)Honey and maple syrup also work well to add a little extra sweetness.
NUTRITION
Tuyet Pham
Head Chef, Culinary Consultant
Luna Regina
Writer, Author- COOKIN4MYFAMILYNutrient-packed pineapple kale smoothie.