29 Jun My energizing kale smoothie recipe
Part of my morning routine, this delicious kale smoothie gets me super-jazzed for the day. It is beyond yummy AND satisfying AND energizing… I love it so much, I make it all year – even when it’s freezing cold outside. It feels like starting the day with a treat, made all the better by knowing all the good-for-you stuff it’s made of.
For the frozen fruit, I do some advance prep: I peel and slice a bunch of bananas into quarters and freeze them overnight on a cookie sheet, then place them all in a gallon-sized Ziploc freezer bag , and keep them that way in the freezer, pulling out one quarter at a time as needed. For the berries, I buy them fresh, and then wash, dry, and mix them into a gallon-sized Ziploc freezer bag which I also freeze overnight, and then pull out a handful at a time as needed.
I love my NutriBullet Pro — it makes quick work of zhuzhing up this smoothie — not all blenders and smoothie makers can handle the nuts and seeds as well as this one does. It’s relatively small compared to others and clean up is easy-breezy.
Dietician Michelle Rauch, MS RD, has lots to say about the nutrients packed into this smoothie.
On whey protein: “Whey is a liquid that separates from milk during the production of cheese. It contains all of the essential amino acids which makes is a complete, high-quality protein. Whey protein is very digestible and is able to be absorbed from your gut quickly as compared to other types of protein.”
On kale: “Kale is an excellent source of vitamins K, C, A as well as manganese, and copper. It is also a very good source of Vitamin B6, fiber, calcium, potassium, vitamin E, and vitamin B12. In addition it contains iron, magnesium, vitamin B1, folate, and vitamin B3.
On almonds: “Almonds are a very good source of vitamin E, manganese, biotin and copper. They are also a good source of magnesium, riboflavin (vitamin B2) and phosphorus. While 12 almonds contain about 7 g of fat – a sizable percentage of it (around 4 g) is heart-healthy mono-saturated fat. They also contain about 3 g of protein, and about 1.5 g of fiber.”
On the fruit: “Frozen berries are full of nutrients, fiber, and antioxidants. Bananas are a good source of potassium – using 1 /4 of a banana keeps the sugar content of the smoothie lower.”
From my heart to yours…
1 scoop Tera’s: Organic Low-Carb Gluten-Free Certified Whey Protein, Bourbon Vanilla flavor
2 fresh kale leaves
12 raw almonds (unsalted)
1/4 frozen banana
handful of mixed frozen berries: blueberries, strawberries and raspberries
1 cup water
fresh mint sprig for garnish if you want to add some snazz
Place all ingredients into a blender or smoothie maker like the NutriBullet Pro that handles nuts and seeds well. Zhuzh until all ingredients are combined into smoothie consistency. Top with your mint sprig.
Thanks to Petiterie’s consultants Michelle Rauch, MS RD, and Andrea Rein, NPc, for their expertise in reviewing this recipe.