The Beat-Bloating Kale Smoothie Recipe
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April 10, 2014
A common but super annoying problem, any number of issues can lead to bloating: consuming artificial sweeteners, overeating, drinking carbonated beverages, it's just that time of the month... The ingredients in this recipe are all geared towards reducing uncomfortable, unfortunate-looking bloating.
Read more about How to Make Kale Smoothies You Actually Want to Drink
Learn How to Make a Smoothie.
Calories Per Serving
- 1 Cup kale
- 1 banana, frozen
- ½ Cup papaya, peeled and chopped
- ½ Cup plain yogurt
- 3/4 Cups mint tea, cooled
- 2 Tablespoons chia seeds
- ¼ Cup ice
Place all ingredients in a blender and purée until smooth.
Calories Per Serving335
Folate equivalent (total)83µg21%
Have a question about the nutrition data? Let us know.
The One Smoothie Mistake That’s Making You Bloated
Some days, your wellness habits are on point. You get up, blend a delish smoothie loaded with fruit, protein powder, and maybe some collagen (why not?), and even make it to your a.m. workout with minutes to spare. But then it hits you: that oh-so-uncomfortable bloated feeling. WTF?
It’s a problem Corina Crysler, MS, certified nutritionist and owner of the Ontario-based organic juice and wellness shop Moonshine Juicery, hears about all the time. And she knows exactly what the culprit is: “Fruit and protein should never be mixed,” she says. Ditto greens and protein. “When they’re combined, it can cause gas, bloating, and heartburn.”
So where does this leave your breakfast smoothie habit? Is your blender fated to a future of dust-gathering on your countertop (next to that electric egg cooker you swore you’d use)?
5 Tips on How to Make Kale Smoothies Taste Good
Tip 1: Use fruit and fruit juices that help mask the flavor of kale.
When you make green smoothies using mild ingredients such as spinach, lettuce or baby beet greens, you can use almost any fruit for the fruit base, and the result will be delicious. However, that is not the case with kale. When making a green smoothie featuring kale, you will want to use strong-flavored fruit that help hide the bitter, peppery flavor of kale. Mango, which, along with banana and non-fat Greek yogurt, is one of the key ingredients in Starbuck's trendy "Evolution Fresh" kale smoothie, is a great choice, but there are also a number of other fruits that work well with kale in smoothies. Examples include pomegranate and pomegranate juice (see HealWithFood.org's recipe for an antioxidant-rich kale smoothie featuring blueberries and pomegranate juice), pineapple, orange juice (as a substitute for water) and wild blueberries.
Tip 2: Use frozen kale instead of fresh kale.
If you are planning to make kale smoothies on a regular basis, it may be a good idea to throw some rinsed kale leaves into the freezer&mdashfor a number of reasons. First, frozen kale leaves are less smelly and taste less bitter, so using frozen rather than fresh kale in smoothies will better for your palate. Second, when you use frozen kale in your green smoothies, you can reduce the amount of ice in the recipe, or even skip the ice cubes altogether. Third, you won't have to spend time chopping kale to get it into the blender: when frozen, kale leaves break easily, so all you have to do is throw some de-ribbed, rinsed kale into a clear food storage bag and, after it's frozen, crush it in the bag.
Tip 3: Use milder-tasting kale varieties.
Here's yet another great tip on how to make your kale smoothies taste better: instead of using leaves of mature curly kale, use baby kale or black Tuscan kale (aka lacinato kale or dinosaur kale) which are milder in flavor.
Tip 4: Start with a lower greens-to-fruit ratio.
To make kale smoothies that actually taste good you will also have to pay attention to the greens-to-fruit ratio. Typically, green smoothie recipes use a ratio of about 40% greens and 60% fruit, but when your are using strong-flavored greens such as kale, you may want to start with a lower ratio. You can then work your way up to more kale and less fruit over time as your taste buds get used to the "green" flavor! Or, if you want to stick to the 40/60 ratio from the get-go, use a combination of kale and milder greens, such as spinach, for the "green" part (if you need a recipe, check out our Spinach and Kale Smoothie).
Tip 5: Cut bitterness with acidity.
Sure, you can cover up the bitterness of your kale smoothies with sweet ingredients such as mango and pomegranate, but those who are trying to eat less sugary foods may want to use another trick: add some lemon or lime juice to the blend. The acidity of lemon and lime helps neutralize the bitterness of kale, plus it adds a nice refreshing touch to your drink!
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Emily is the Director of Member Experience at SmoothieBox and loves creating new recipes to share with our smoothie community. She gets help and ideas from her two toddlers, especially if it involves our Green Super Smoothie. In her spare time she can be found outside with family.
Why You Shouldn’t Eat Raw Kale and the Perfect Green Smoothie Recipe
Kale contains many beneficial nutrients, but it’s not good idea to eat these hearty raw leafy greens on a continual basis. Kale is a goitrogenic vegetable and when eaten raw, this vegetable can inhibit the uptake of iodine by the thyroid gland. If it’s eaten in excess, these chemicals can inhibit the incorporation of iodine into thyroid hormone.
The body relies on iodine (and tyrosine) to make thyroid hormones, so continually eating these raw greens can cause a thyroid hormone imbalance.
Raw kale is also contains oxalic acid, which binds with minerals such as calcium and magnesium in the body causing them to crystalize. These crystals can damage tissues, cause inflammation in the body and kidney stones. So, a daily dose of raw kale and other goitrogenic vegetables may not be such a great idea.
A simple way to decrease the goitrogenic properties in raw kale is to boil it for seven minutes, drain and squeeze the excess water out. This will reduce the goitrogens by about 90%. After boiling, the kale is ready for a soup, smoothie or to scramble in your morning eggs. That’s it!
Here is a list of other goitrogenic vegetables that should be eaten cooked (and preferably with animal fats to improve assimilation of their nutrients):
I enjoy having kale in my smoothies, so I boil the kale, drain it and then freeze it in an ice cube tray. The pic below is one I shared over on Instagram, (the hearts are kinda fun, right?). It’s an extra step, but this way I always have some on hand!
Today I’m sharing a recipe for a green smoothie without as many goitrogens! I call it the “perfect” green smoothie, because not only does it have wonderful flavor and ultra-creamy texture, but it contains boiled kale (less goitrogens), vitamin A from the egg yolks to help the body detox (your body can’t detox without Vitamin A (aka retinol) from animal sources) and unflavored grass-fed gelatin for extra protein.
This is an incredibly nutrient-dense smoothie that will keep you going for several hours. My kids love this smoothie and it makes for extra-creamy green popsicles.
Jim Kwik's Brain-Boosting Smoothie
Jim Kwik, the world leader in accelerated learning, shares his favorite ingredients for nourishing your noggin' plus we've included his go-to morning smoothie to boost your brain health!
- Avocado - Rich in fats to nourish our brain.
- Blueberries - Or 'brain berries', contain antioxidants and phytochemicals to improve cognitive function.
- Coconut oil - Rich in fats to nourish our brain.
- Green leafy vegetables - Great for protecting your neurons.
- Soaked walnuts - Shaped like a brain and packed with healthy fats for brain health.
- Raw cacao - Mood and mind boosting properties.
Try this 'Kwik' smoothie for a boost of morning energy and brain-boosting power!
- 1/2 of an avocado
- 1/4 cup blueberries (fresh or frozen)
- 1 tbsp coconut oil
- 1 handful of green leafy vegetables (spinach, kale)
- A small handful of walnuts (soaked overnight)
- 1 tbsp raw cacao
- 1-2 cups of nut milk of choice or coconut water
Kickstart your journey back to health with 21-days of gluten-free, dairy-free, and refined-sugar-free recipes. Explore the Food Matters Clean Eating Program today.
Tastes-Like-Ice-Cream Kale Smoothie
This kale smoothie from The Blender Girl cookbook tastes like ice cream and is the most incredible green smoothie you will ever taste.
Servings 2 16-ounce glasses
- 1 cup (240ml) filtered water
- 1 cup (25g) torn-up curly green kale leaves
- 1/2 cup (70g) raw unsalted cashews,soaked and drained
- 1/4 cup (43g) chopped pitted dates (or 2 tablespoons Lakanto)
- 2 medium-sized bananas
- 1/2 teaspoon natural vanilla extract
- 1 teaspoon minced ginger, plus more to taste
- 2 cups (250g) ice cubes
- 1 tablespoon flax oil
- 1 tablespoon chia seeds
- 1 teaspoon wheatgrass powder
- Pinch of Celtic sea salt
- 1/2 teaspoon probiotic powder
Throw all of the ingredients into your blender, and blast on high for 30 to 60 seconds, until smooth and creamy.
Recipe from The Blender Girl cookbook
Photo by Trent Lanz styling by Alicia Buszczak
Protein Blueberry Kale Smoothie
This is a great shake to make as a mid-morning snack, post-workout fuel or simply as a breakfast alternative. And you only need 5 minutes to whip this up and 7 ingredients which you probably already have on hand. So there’s no excuses here!
- Blueberries . The fiber in the blueberries can help lower cholesterol in the blood and thus decrease heart disease.
- Kale . This can help prevent cancer as chlorphyll, found in kale and other green veggies, binds to carcinogens preventing your body to absorb them. Incorporating kale into a smoothie is also an easy way to get those kids (or even difficult adults) to get their greens in!
- Yogurt . This is an excellent source of probiotics which are essential for digestive tract health, not to mention a great source of protein, calcium, vitamin B2 and B12, potassium and magnesium.
- Banana . Say hello to potatssium-central, a mineral that is necessary for your heart and blood pressure control.
- Protein Powder . Protein is essential as a building block for the human body, and not just for muscles but also for tendons, organs, skins and hormones.
- Oats . This is another great source of fiber, which is great for helping you feel full and helps lower bad cholesterol.
- Chia . This is one of the most nutritious foods on the planet. They contain fiber, protein and omega-3 fatty acids, and fatty acids are great helping with skin, depression, asthma, ADHD, and many more.
#1 – Set Yourself Up for Smoothie Success
I’m all about keeping things simple, so here are a few things that will streamline your smoothie routine and make it as easy as possible:
- Get a high-powered blender. This is essential to getting a delicious consistency in your smoothie.
- Make a smoothie station. Keep your blender, accessories, and any non-refrigerated ingredients together on your counter. That way, you won’t have to dig around for anything when it’s time to blend it up!
- Be patient. Let it blend longer than you think so you don’t end up with a “chunky” (because no one likes that!). Allow it to blend for at least 1 full minute (and maybe more) to get the SMOOTH-ie that you’re going to love.
Variations for Green Smoothie Recipes
If you are planning to have a smoothie every morning, you might want to vary up the flavor to keep things interesting. Here are some flavor combinations to get you through the whole week!
Simply Replace the pineapple with…
- Raspberries, add a handful of sliced almonds and a drop of almond extract to boost the almond flavor further.
- Strawberries and lemon with orange.
- Mango and lemon with lime.
- Apple and add a pinch of cinnamon.
- Blackberries and add a couple leaves of fresh mint.
- Peach and add a fresh leaf of basil.