Here is a basic recipe that makes about 12 ounces or 1-1/2 cups, which can be one serving or two.
• 3/4 cup chilled unsweetened soy milk (or other non-dairy or dairy milk)
• 3/4 cup chilled juice (for these photos I used 100% pear juice)
• ~10 'baby carrots' (or wash and cut up one medium carrot into 1/2 inch chunks)
• 2 medium size kale leaves - strip leaves from the thick stem, tear into smallish pieces, which was about 2 cups of loosely packed kale leaves (I used the curly kale from the grocery store this time - I will try different varieties when I get to the farmers' market this coming weekend)
• 1 Tbsp. ground flaxseed
• 1 teaspoon honey or to taste (I prefer my smoothies to be less sweet than other people)
Put all into a blender, start slowly and then turn onto high, blending a minute or two until completely smooth, pour into a glass and enjoy!
PS - Our dog loves eating the kale stems!
PPS - There is a noticeable 'vegetable' smell when removing the top of the blender, which is not strong or 'objectionable' at all when actually drinking the smoothie.
PPS - I use organic ingredients everywhere possible.
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| (Photo: Kale Smoothie Ingredients, left to right: baby carrots, 100% pear juice, our honey, unsweetened soy milk, flaxseed, kale leaves) |
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| (Photo: Blender, kale smoothie from above ingredients) |
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| (Photo: Kale smoothie from above ingredients, made the next day, different glass, different light) |
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| (Photo: Kale smoothie, different glass) |
Where kale is more than decoration on my plate!
Diana Dyer, MS, RD
7 comments:
I am going to print this recipe up. I can't wait to plant my kale.
I am going to try this! It looks so pretty - such a vibrant color!
Oh that looks good! I've been searching for more ways to eat Kale, and just found your site. Perfect combination to blend into a smoothie. i usually spinach, it's good to know I can do this with Kale too. Printing this off so that I can try later. My son and I are alway experimenting with smoothie recipes and the veggie goodness in this one is appeal - esp. to sneak into my 12 yo's diet :) Thanks!!
I'm not sure who first coined the expression "stealth health" but I think that could be applied to green, vegetable smoothies. This is a winner with its simplicity, its taste, versatility, and 'stealth health'. :)
Diana
Diana...I wondered if there are any particular varieties of kale that are better for smoothies.. I am just doing a seed order and am astounded by the variety from white(ish green) to red to purple and the green of course. Can you recommend a particular variety? I rather like the Dinosaur Kale taste a bit more than others I have tried.
I have used nearly every variety of kale in smoothies, but I think (generally) the Dinosaur kale is popular because it is less bitter than other varieties can be. However, I would not hesitate to use all varieties when they are young (baby kale). Enjoy ordering a variety and then have fun taste-testing yourself. :)
Diana
Over the past 6 months I have vastly changed what I eat, quit smoking and cut back on drinking. Needless to say I lost 20 lbs and feel much better. When I started my plan the goal was not to lose weight but to only eat healthy food, only what would fuel my body. A friend recommended juicing and so I did mostly fruits and yogurt in the beginning. Now I drink a mostly veggie smoothie every morning containing KALE, spinach, carrots, greek yogurt, a few kiwis and limes and an apple. I ran across this site trying to find info on different veggie benefits and will definately be trying these recipes thanks!
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