Kale in Smoothies: The Benefits and How to Use It

Kale is a leafy green vegetable that is becoming more and more popular in the world of smoothies. This is for good reason – kale offers a wealth of health benefits, and it’s easy to use in smoothies. In this blog post, we will explore the benefits of kale in smoothies, as well as give some tips on how to include it in your recipes. So if you’re looking for a way to add some extra nutrients to your drink, keep reading!

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What are the Health Benefits of Kale?

Kale is a “superfood” that is high in nutrients and low in calories, with many people claiming it as such. Here are a few reasons why I attempt to add more kale to my diet:

• Kale is high in antioxidants, including quercetin and kaempferol. Antioxidants may help to decrease inflammation and protect against heart disease and cancer by combating oxidative damage caused by free radicals in the body.
• Kale is a high-energy food that has received some bad press for containing too much cholesterol. It’s rich in vitamin C, which is an excellent source of vitamins and can help with many ailments. A single cup of raw kale boasts more than a whole orange in terms of vitamin C!
• Kale may help lower cholesterol. One study discovered that drinking kale juice daily for 12 weeks increased “good” cholesterol by 27% while reducing “bad” cholesterol by 10%.

Did you know that kale is linked to a lower risk of heart disease? It’s also great for blood clotting (vitamin K) and contains magnesium and potassium.

Kale is also high in fiber, which is why some people don’t enjoy chewing it as a salad ingredient. It has a fibrous texture, to say the least! That’s why this smoothie is ideal. The blender does the “chewing” for you!

If you want to add kale leaves to your smoothie, be sure to remove the center stem first. The stem is edible, but it can make your smoothie taste bitter. I like to save stems for my celery juice instead because the flavor isn’t as noticeable there.

Is it OK to put Raw Kale in a Smoothie?

Kale, a cruciferous vegetable in the same family as broccoli and cauliflower, contains high levels of glucosinolates. These are then broken down into thiocyanates when kale is eaten raw, which might suppress thyroid function – this has caused some people to avoid eating raw kale.

The vast majority of experts, including the Mayo Clinic, say that you would have to consume a large amount of raw kale in order for this to be an issue– far more than you’d put into a daily smoothie or kale salad.

How do you blend kale smoothly?

To ensure that your kale is thoroughly blended into a smoothie, use a high-speed blender such as a Blendtec, Ninja, or Vitamix. When making a smoothie, I don’t recommend including kale stems because they would give the finished product an unpleasant bitterness.

How Long Does a Kale Smoothie Last?

You may prepare this smoothie ahead of time and keep it in an airtight container for up to 24 hours, but I believe it’s best if you drink it soon after making it.

Try this timesaving hack the next time you’re in a hurry in the morning: make some smoothie bags ahead of time and store them in the freezer. All you need is an airtight bag (I use reusable Stasher bags) and 10 minutes to spare. This way, your kale, banana, mango, and avocado will be prepped and ready to go for up to 3 months!

To make your smoothie, pour the contents of the bag into a blender with orange juice and water, then blend until desired consistency is achieved! I personally like to make 4 bags worth of smoothies at once so that I use up an entire avocado and 2 bananas.

Can Frozen Kale Be Used in Smoothies?

Using frozen kale is another alternative to make your life easier. I recommend removing the stems from the kale before freezing it to ensure that your smoothie has a good taste. (I save the leftover kale stems for juicing instead of eating them.) You can keep the entire leaves in an airtight container in the freezer for up to three months, and consume them as needed.

How to Make the Best Kale Smoothie

A fantastic, sweet, and tangy balance of tastes is provided by a tropical fruit combination, including mango, banana, and orange juice. I don’t enjoy mixing kale with things that are too mild in flavor; you’ll notice the kale too much!

I use unpasteurized cold-pressed orange juice in my smoothies. I prefer cold-pressed juice because the heat of pasteurization may damage delicate nutrients, like vitamins A and C. If you have the time, you can squeeze your own orange juice. You could also use half of a large peeled orange in place of the orange juice if you prefer to skip the juice altogether.

More from the Smoothie Bird:

How to Use Milk in Smoothies: The Best Options for Every Kind of Smoothie

What are the Best Smoothies to Make with Winter Fruits and Vegetables?