Thursday, March 1, 2012

Smoothie with Kale - Not just for St. Patrick's Day!

One of our blog readers recently posted a comment asking about cancer-fighting smoothie recipes. Whatever I said in response is, of course, buried in the archives, so I thought I would post up another smoothie recipe with added kale and other foods that have cancer-fighting molecules in them.

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.

(Photo: Kale Smoothie Ingredients, left to right: baby carrots, 100% pear juice, our honey, unsweetened soy milk,  flaxseed, kale leaves)
(Photo: Blender, kale smoothie from above ingredients)
(Photo: Kale smoothie from above ingredients, made the next day, different glass, different light)
(Photo: Kale smoothie, different glass)
With all the cancer-fighting foods combined in these smoothies, drink to your health and enjoy everyday, not just on the day when everyone is Irish and 'wearing the Green'!

Where kale is more than decoration on my plate!

Diana Dyer, MS, RD


Dutch said...

I am going to print this recipe up. I can't wait to plant my kale.

Tracy's Living Cookbook said...

I am going to try this! It looks so pretty - such a vibrant color!

Shannon - Healthy Smoothies said...

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!!

Diana Dyer said...

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'. :)

Gardeningbren said...

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.

Diana Dyer said...

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. :)

Keith1206 said...

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!