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The Meal-Replacer Kale Smoothie Recipe

The Meal-Replacer Kale Smoothie Recipe


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2.47059

17 ratings

April 10, 2014

By

Jess Novak

Thinkstock

This tasty smoothie counts as a super healthy, well-balanced breakfast — or lunch, or dinner. It's packed with protein, iron, vegetables, and fresh fruit.

Read more about How to Make Kale Smoothies You Actually Want to Drink

Learn How to Make a Smoothie.

1

Servings

239

Calories Per Serving

Related Recipes

Ingredients

  • ½ Cup canned pumpkin (not pumpkin pie filling)
  • ½ Cup Greek yogurt
  • 2 Tablespoons cocoa powder
  • 1 Cup kale
  • ¼ Cup strawberries
  • ¼ Cup ice
  • 1 Teaspoon blackstrap molasses
  • ½ Teaspoon cinnamon
  • ¼ Teaspoon clove
  • ¼ Teaspoon nutmeg
  • Pinch cardamom

Directions

Place all ingredients in a blender and purée until smooth.

Nutritional Facts

Servings1

Calories Per Serving239

Total Fat10g15%

Sugar17gN/A

Saturated6g30%

Cholesterol19mg6%

Protein15g30%

Carbs32g11%

Vitamin A1034µg100%

Vitamin B60.2mg9.7%

Vitamin C47mg78%

Vitamin E2mg9%

Vitamin K135µg100%

Calcium206mg21%

Fiber10g40%

Folate (food)50µgN/A

Folate equivalent (total)50µg13%

Iron4mg23%

Magnesium116mg29%

Monounsaturated0.6gN/A

Niacin (B3)1mg5%

Phosphorus151mg22%

Polyunsaturated0.2gN/A

Potassium671mg19%

Riboflavin (B2)0.1mg7.3%

Sodium89mg4%

Sugars, added5gN/A

Zinc1mg8%

Have a question about the nutrition data? Let us know.

Tags


Next time you’re looking for a liquid meal, try one of these nutrient-packed, meal replacement smoothies recipes that will keep you feeling full and satisfied. Below, 16 delicious recipes to try this week.

1. Kale, Spinach, and Pear Smoothie Recipe

Kale and spinach blend up perfectly together in a smoothie. This smoothie, packed with greens, fruits, and a dash of honey, will wake up your metabolism and keep you full for hours.


11 Healthy Lunch Smoothies for Meal Replacement

The deprivation of natural nutrients your body needs to survive is no way to lose weight. There is also muscle loss, hormonal imbalance, and damage to vital organs. But healthy lunch smoothies for meal replacement could be the answer.

Use healthy lunch smoothies for meal replacement instead of skipping meals altogether in order to lose weight in a healthy way. One of the biggest mistakes some people make when it comes to trying to lose weight is skipping meals.

Skipping meals or not eating at all does more damage than help with weight loss. It is true, not eating will cause extreme weight loss (temporarily), and it will also cause extreme hunger.

When you can’t take the hunger anymore, you will binge eat and that will cause fast weight gain. At every turn, if there is time for a healthy meal, it should be taken. But there is not always enough time in the day for a healthy meal.

Instead, we resort to quick snacks or small bites. Quick bites are not a bad thing, but sometimes they don’t do the trick. What will work are healthy lunch smoothies for meal replacement.

These smoothies all come with the perfect balance of vitamins and nutrients that will help keep you full, keep you healthy, and keep you on the right track for weight loss.

These smoothies are a great place to start with meal replacement ideas and could be used to save yourself some time and maybe even money. But the ultimate goal is to challenge yourself to live healthier and in turn, happier.

Join our VIP Newsletter and receive recipes, tips, workouts and more directly to your inbox! No spam, just love, every day. Click here to get on the list!


Are Green Smoothies Really Healthy?



YES! Leafy green vegetables are super healthy. You tend to eat a lot of them in the form of a smoothie rather than a salad.

Pureed greens are much more easily digested. A research study from the University of College London says that eating seven or more portions of fruits or vegetables a day reduces the risk of death up to 42% at any point of time. The research found that veggies have significantly higher health benefits than fruits.

As you can see green smoothie can be a great and easy way to add more fruits and veggies into your diet. If you are a picky eater, then a green smoothie is your only way out to ensure wholesome nutrition.

Green smoothies oxidize slowly and maintain the majority of nutrients for long periods of time. The fiber present in it slows down sugar absorption. They give you a feeling of fullness and fuel your workouts.

Green smoothies are a sustainable dietary habit. You can swap your breakfast or lunch for a green smoothie every single day for the rest of your life.


Kale Smoothie With Banana And Strawberries

This green kale smoothie with banana and strawberries is refreshing, delicious, and a great healthy breakfast idea or super healthy snack!

Ingredients

  • 1/2-1 cup kale, chopped
  • 1/2 apple, medium, chopped
  • 1/2 banana, chopped
  • 2/3 cup frozen strawberries
  • 1/2 - 1 cup almond milk
  • 1 Tbsp almond butter
  • 1 leaf lettuce, chopped
  • 1/2 cucumber, chopped
  • 1 tsp grated ginger

Instructions

Put all ingredients in your blender, add almond milk and blend until smooth. Adjust texture and thickness by adding almond milk gradually - I started with 1/2 cup and it was enough, but it could vary.

Nutrition Information:

Yield:

Serving Size:

Guys, I hope you enjoy this recipe, I made it a few times already – many times with spinach, it makes me feel so good!

Btw. how do you feel about kale? Do you buy it, do you like it, do you think it’s anything special? I like it, but I honestly don’t get the hype.

Anyway let me know if you have any questions, suggestions or feedback! I hope you’re having a great week and I’ll talk to you on Monday!


I’m a big fan of the green smoothie, which actually provides nutrition rather than calorie restriction. A most basic recipe includes:

  • a couple of handfuls of something green (spinach, lettuce, collards or kale)
  • some frozen fruit (a banana, mango, or other fruit of choice)
  • fluid (water, milk, yogurt, or almond milk)
  • ice

If desired, include a tablespoon or two of nut or seed butter for protein to give the smoothie some density, so it will stay with you. Use a good blender, blend it up, and enjoy! Just don’t mind the green color.

There are a lot of green smoothie recipes out there. There’s a lot to be said for the green smoothie. When I have one for breakfast, I’m getting a jump on my daily greens intake, there’s no guilt, and I have complete say over the quantity and quality of the food going into my body. Plus, having such a nutritious breakfast means I’m more likely to crave something healthy at lunch and dinner.
Jennifer


Extra tips

  • Make sure you use a high powered blender, as the kale is quite tough. If you don't have a high powered blender, then blend the kale with the almond milk first and then add the rest of the ingredients and continue blending.
  • You can use any milk you like in this recipe.
  • If you want a banana free smoothie, swap it for half an avocado.
  • Remove the ribs and stems of the kale before adding it to the blender.
  • Give the smoothie a stir before serving, as it can get a bit mottled.
  • You can save yourself some time and make it the night before and store in an air tight container.
  • Make a super cool smoothie by freezing the banana before using it.
  • You can swap the kale for spinach or use a mixture of the two.
  • Adding a little bit of lemon really gives it a lift.
  • If you wanted to make it even sweeter (not that we think it needs it), then you could add a little bit of orange juice to it.
  • Make it even cooler by serving it over ice.
  • If you need even more of a pick me up from your smoothie, add some grated ginger to it. Only a little though, as a little goes a long way.

6 Smoothies That Go With Every Kind Of Walking Workout

Walking is one of the simplest workouts imaginable: Everyone knows how to do it, it doesn't require fancy gear or an expensive gym membership, and you get big health benefits when you do it regularly. Whipping up delicious smoothie recipes is similarly easy: Even the most kitchen-averse can toss ingredients in a blender, and it can be a quick, delicious way to get a variety of nutrients in just one glass. (Take back control of your eating&mdashand lose weight in the process&mdashwith our 21-Day Challenge!)

"Walking is the kind of workout that you can easily adapt by changing your pace or even your terrain," says Tess Masters, author of The Blender Girl Smoothies and an avid walker herself. "Smoothies are the same. You can mix all kinds of ingredients to create different blends for different situations."

In addition to keeping her fridge stocked with a variety of fresh and frozen fruits and vegetables, Masters likes to have these ingredients on hand for her pre- and post-walk smoothies:

Coconut water: This makes a great base for your smoothie, especially if you had a strenuous outing.

Almonds: One serving (about 23 almonds) adds muscle-building protein to your favorite smoothie blend and tastes good with any mix of ingredients.

Hemp, chia, and flax seeds: Ideally, your pre- or post-walk smoothie will have a mix of carbohydrates, protein, and healthy fats, and seeds like these are a great way to get both protein and fat.

Avocados: Not only does adding half an avocado to your smoothie give you a serving of healthy fats, but it also creates a creamy texture&mdasha combo that helps you feel satisfied.

Spices: Anti-inflammatory turmeric, metabolism-boosting cayenne, and hunger-reducing cinnamon give your smoothie a health boost and up the flavor.

Here's how to mix these and other ingredients together to find your perfect pre- or post-walk blend.


To ensure that the leafy greens are broken down efficiently into tiny particles, add them in first. This ensures direct contact with the sharp blades, chopping them down right away. The frozen items like mangoes, banana, and ice are added last to keep the beverage chilly.

Using a high-powered blender like a Vitamix, ensures a super smooth texture, especially with tough greens, large pieces of fruit, and the hard ice cubes.


If you're using baby kale, just rinse it and pat it dry if you're using larger, more mature kale leaves, you'll want to trim it a bit. The final texture of the smoothie will benefit greatly from taking a moment to not just cut off the stems but cut out and discards the thick ribs that run up from the stems and through the center of kale leaves. Roughly chop the de-stemmed kale leaves.

Put the kale, blueberries, and juice in a blender and whirl until smooth. Really let it go for a while, you want that kale nice and cut up! Serve immediately. (While you can make smoothies ahead of time, the contents will settle in an unappetizing fashion and need to be vigorously stirred or re-blended before serving.)



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