Healthy Smoothies

 

 

Healthy Smoothies
 
Author: 
Nutrition Information
  • Serves: 1
  • Serving size: 10 fl. oz
  • Calories: 336
  • Fat: 4.5 g
  • Saturated fat: 0
  • Trans fat: 0
  • Carbohydrates: 76.6 g
  • Sugar: 32.5
  • Sodium: 46 mg
  • Fiber: 13.4 g
  • Protein: 9.2 g
  • Cholesterol: 0
Recipe type: blender drink
Cuisine: American
Prep time: 
Total time: 
Our favorite for breakfast is the kale and tropical fruit option shown here. Rolled oats and some seeds add healthy carbs, protein, and oils to sustain you until lunch. See Notes for variations.
Ingredients
  • 1.5 cups fresh kale leaves
  • 1 - 1.5 cups cold water
  • ¼ cup rolled oats (uncooked "old fashioned" oatmeal)
  • 1 cup frozen mango chunks (no sugar or additives)
  • ½ cup frozen fresh pineapple chunks (no sugar or additives)
  • ½ frozen banana.
  • 1 Tbs chia or flax seeds
Instructions
  1. Tear the leafy part of about 2 washed kale leaves (amount depends on size of leaves) into pieces about 2-3 inches across, leaving out the heavy part of the stem.
  2. Put kale leaves in a traditional blender or a food processor set up for blending. sprinkle the oats (uncooked oatmeal) on the leaves and add the water to wet the oats and kale. (wetting the oats with the kale helps with initial blending.)
  3. Pulse to get the kale chopped fine, then add frozen fruits and the seeds. Blend until smooth (about 90 sec. on highest setting on our blender).
  4. Pour and drink.
Notes
When we make two servings, 2 cups of water is enough. In our old-style blender, we have to pulse-grind the kale, oatmeal, and water for a bit to get it to circulate completely. Then we add the rest of ingredients and increase the speed incrementally.

Variation 1. Frozen berries and honey. In place of the mango and pineapple, use 1 cup frozen berry mix (no sugar added). We use a mix with blueberries, raspberries, and blackberries. Add ½ Tblsp honey with frozen fruits and seeds. Nutrition is about the same as mango-pineapple version: 326 calories, 74 g total carbs, 13 g dietary fiber, 27 g sugars,10 g protein, 61 mg sodium.

Variation 2. Replace kale with fresh spinach. Nutrition: 300 calories, 68 g total carbs, 13 g fiber, 33 g sugars, 8 g protein, 51 mg sodium.


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