Since I have extra coconut milk and pineapple in my fridge, I decided to come up with a few different smoothie ideas. I have a deep love for limes so I added a little lime zest to help hide the flavor of the kale. Mission accomplished! This smoothie is another winner for around 300 calories! With only 1 cup of kale, this is the perfect smoothie for beginners. As you get more accustomed to green drinks, add more kale or an extra cup of spinach. Again, if you don't need the extra protein, leave out the protein powder. It can then be whipped up for a snack (200 calories) to help cure a sweet tooth AND get in 2 servings of fruit and vegetables. Enjoy!
- 2 Tbsp lite coconut milk
- 2 Tbsp pineapple chunks
- 1 banana
- Zest of 1/2 lime
- 1 c kale, stalks removed and chopped (I have a vita-mix blender that blends these very nicely, not sure if it works like that for all blenders)
- 1 c unsweetened vanilla almond milk
As much as I love spinach as a beginner drinker (of greens that is), kale is a remarkably healthy vegetable. It is an outstanding source of manganese, iron, copper, calcium, dietary fiber and vitamins C, B1, B2, B6 and E. Kale gets superior markings when it comes to its vitamin A content. To boot, just one serving of kale (1 c chopped, fresh) has 34 calories but provides a whopping 192% of your daily vitamin A needs. Sulforaphane is an antioxidant found in cruciferous vegetables such as broccoli, cauliflower, cabbage and kale. It encourages the liver to release detoxifying enzymes. Epidemiological studies have shown that people who ate a lot of cruciferous vegetables have reduced occurrences of cancer. When our body is fighting cancer cells, it produces enzymes called phase 2 enzymes. Sulforaphane is a phase 2 enzyme inducer, helping neutralize carcinogens before they can damage our DNA. Moral of the story, give kale a try! Your body will thank you.
- "What is Sulforaphane?" Phytochemicals. <http://www.phytochemicals.info/phytochemicals/sulforaphane.php>.
- "Health Benefit of Kale." Antioxidants-guide.com. http://www.antioxidants-guide.com/health_benefit_of_kale.html