[Healthy Smoothies] 7 Kale Smoothie Recipes That Are Nutri-licious

[Healthy Smoothies] 7 Kale Smoothie Recipes + 3 Astonishing Kale Benefits

Kale is the reigning king of superfoods and should be a staple in your healthy smoothie recipes. Here are 7 kale smoothie recipes to get you started. 

Kale's story has somewhat of a rags to riches vibe to it. It looks like an unassuming, almost unattractive, green leaf cabbage. Perhaps something your grandma would have grown in her own garden and cooked for Sunday dinners back in the days.

But despite appearances, when it comes to the nutritional value, kale is one of the most spectacular because most nutrient-dense foods on the planet. It’s the true epitome of a superfood.

Why? Because kale among other things is low-calorie (33 calories per cup) and low-fat, but loaded with vitamin K, vitamin C and vitamin A, manganese and potassium.

But, there is more. The list of kale benefits would be too long to go through in its entirety, which is why we’ll briefly highlight 3 of kale’s most stunning health benefits before deep-diving into the 7 kale smoothie recipes we’ve selected for you.

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Kale Health Benefit #1: Kale's Vitamin C + A Abundance Makes It a Perfect Skin Food

When you think of vitamin C, what comes to mind is probably the vibrant colors of oranges and lemons. Yet, take one cup of dark green kale leaves and you have more vitamin C than in a whole orange, which by the way makes kale one of the best vitamin C sources in existence.

Vitamin C is an awesome skin vitamin as it stimulates your cells' production of collagen, which is the main structural protein in charge of strong, elastic and springy skin. 

While young skin naturally still holds a lot of vitamin C, aging skin progressively contains less and less vitamin C. Kale's vitamin C abundance, therefore, makes it an excellent skin rejuvenation and anti-aging food. 

Half a cup of raw kale also contains your entire daily recommended intake of vitamin A. Vitamin A plays an important role in your skin's health, promoting the growth and healthy turnover of cells, making sure that older dull skin is replaced by new, supple and fresh skin. Finally, vitamin A helps prevent the formation of wrinkles, giving your skin a healthy and dewy look.

Kale Health Benefit #2: Kale Is Your Brain's Natural Power-Up

Students, creatives, mind workers, listen up. If you are looking for a brain food that helps you think quick and on your feet, dark leafy greens such as spinach and kale might be just what you need. 

Your brain is your body's ultimate command center and requires a lot of oxygen and energy to run optimally: 20% of your body's total oxygen and energy, to be precise. 

Kale is an excellent source of two vital minerals, which support a healthy oxygen flow to your brain: iron and potassium. 

Iron supports the production of red blood cells, which act as the main carriers of oxygen to cells and muscles throughout your body, including the brain. 

Potassium is in charge of the nerve signals in your muscles and brain, supporting your brain's neurons in transmitting nerve impulses at a speed of 1,000 impulses per second.

Potassium also lowers blood pressure and helps regulate the steady flow of oxygen and nutrients to the brain. High blood pressure, by contrast, is known to lead to a decline in cognitive abilities, which underlines even more why potassium is so important for the long-term health of your brain.

Finally, kale features omega-3 fatty acids that help build and repair brain cells, strengthening your memory performance.

Kale Health Benefit #3: Kale Helps With Weight Management

Low in calories and rich in dietary fibre, kale naturally combines a lot of the advantages of a filling, satiety-inducing, low-calorie weight loss food. 

Kale's magnesium (a mineral many people are deficient in) is also known for supporting the body's optimal functioning, in particular a healthy metabolism and effective digestion which are key to managing weight.

Why Kale In Your Smoothie? Because It Is Easy And Dramatically Ups Your Smoothie’s Nutrient Content!

Though we highlighted kale's benefits for skin, brain and weight, this little wonder green features a broad range of health benefits – from supporting heart health and managing diabetes to lowering cholesterol and fighting cancer. 

So, no doubt about it: there is much to be gained from incorporating kale into your regular diet, and of course into your healthy smoothies.

We are actually banking so heavily on kale's superfood powers that in our how to make a smoothie guide we advise to make it the foundation on which to build basically any healthy smoothie.

That way, you are much more likely to make a smoothie that is nutrient-packed, green and healthy rather than just sweet and loaded with fruit sugar and calories. 

One quick heads-up: In the beginning a kale smoothie may taste a bit bitter as your palate is accustomed to the sweeter aromas of added sugars, which unfortunately have become the “new normal” in the industrially engineered and highly processed foods we eat in so-called Western diets.

So if kale is a little too much for you in the beginning, you can also start with more mild-tasting greens such as spinach, arugula, romaine and lettuce and then graduate into the dark leafy greens department once you feel ready.

Now, with this, let’s dive into our 7 favorite kale smoothie recipes. 

[Healthy Smoothies] 7 Kale Smoothie Recipes + 3 Astonishing Kale Benefits

Kale Smoothie Recipe #1: Moisture and Glow Skin Care Smoothie (1 serving)

Ingredients:

  • 1 cup kale

  • 1/2 avocado

  • 1/4 cup blueberries

  • 1 cup coconut water

  • 1/4 cup ground almonds

Instructions:

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. 

[Healthy Smoothies] 7 Kale Smoothie Recipes + 3 Astonishing Kale Benefits

Kale Smoothie Recipe #2: Anti-Ageing Skin Rejuvenation Smoothie (1 serving)

Ingredients:

  • 1 cup kale

  • 1 small red bell pepper

  • 1/2 banana

  • 1/2 apple

  • 1/4 cup ground sunflower seeds

  • 2 tablespoons plain yogurt

Instructions:

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. 

[Healthy Smoothies] 7 Kale Smoothie Recipes + 3 Astonishing Kale Benefits

Kale Smoothie Recipe #3: Dark Chocolate Brain Power (1 serving)

Ingredients:

  • 1 cup of kale

  • 2 carrots

  • 1/2 cup blueberries (frozen)

  • 1/4 cup ground walnuts

  • 2 pieces of dark chocolate (70% cacao or higher)

  • 1 cup unsweetened almond milk

Instructions:

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. 

[Healthy Smoothies] 7 Kale Smoothie Recipes + 3 Astonishing Kale Benefits

Kale Smoothie Recipe #4: Green Matcha Memory Boost (1 serving)

Ingredients:

  • 1 cup kale

  • 1/2 avocado

  • 1/2 apple

  • 2 pitted dates

  • 1/2 teaspoon organic matcha green tea powder

  • 3 ice cubes

Instructions:

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately.

[Healthy Smoothies] 7 Kale Smoothie Recipes + 3 Astonishing Kale Benefits

Kale Smoothie Recipe #5: Green Weight Loss Hero (1 serving)

Ingredients:

  • 1 cup kale/spinach blend

  • 1/2 apple

  • 1/2 lemon

  • 1 cup filtered water

  • ½-inch chunk fresh ginger root

  • 1/2 teaspoon bee pollen (or raw honey)

Instructions:

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. 

[Healthy Smoothies] 7 Kale Smoothie Recipes + 3 Astonishing Kale Benefits

Kale Smoothie Recipe #6: Green Detox King (2-3 servings)

Ingredients:

  • 1 cup kale 

  • 1 cup spinach

  • 2 stalks celery 

  • 1/2 cup green grapes

  • 1/2 cup pineapple chunks

  • 1/2 lemon (juiced) 

  • 1/2-inch chunk fresh ginger root

  • 5 ice cubes

Instructions:

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately. 

[Healthy Smoothies] 7 Kale Smoothie Recipes + 3 Astonishing Kale Benefits

Kale Smoothie Recipe #7: Oriental Delights (1 serving)

Ingredients:

  • 1 cup kale

  • 1/2 avocado

  • 1 cup cashew milk

  • 1 tablespoon chia seeds

  • 1/4 cup ground almonds

  • 2 pitted dates

Instructions:

Throw all ingredients into a high-performance blender. Blend until smooth and creamy. Drink immediately.