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A Healthy Kale Smoothie Recipe for Breakfast or Your Post Workout Snack
Smoothies are definitely one of the easiest food dishes to make.
Just toss the ingredients into a blender and go. It can be a fun little science experiment swapping different ingredients. A smoothie is never “overcooked”. Just add another ingredient or two to cover up any mistakes.
So, for a busy person like you who doesn’t have time to cook complicated weeknight meals, this kale apple smoothie recipe is a great way to get a boost of healthy nutrients. It’s basically a multi-vitamin in a glass.
And it won’t cost you $8 at your local health food store or juice bar at the gym.
Kale Apple Smoothie Health Benefits
This may be surprising considering the title of this recipe, but kale and apple are the main ingredients here.
Kale is one of the most nutritious ingredients on earth. It’s packed with vitamins, minerals, and antioxidants that may help protect against many diseases such as cancer and heart disease. I wrote all about the health benefits of kale in this article.
You know what they say: a cup of kale a day keeps the doctor away…
Wait, I mean an apple a day… Apples are also very nutritious. According to Healthline, apples are packed with vitamin C and high in fiber to help you feel full. In addition, they’re good for your heart, may help protect against cancer, and aid in weight loss.
Chia seeds and flaxseed are tossed in this kale apple smoothie for a boost of fiber and Omega-3 fats.
Kale Smoothie Ingredients
- Kale – You can use pretty much any type of kale. I used Lacinato/Dino/Tuscan kale here. Curly kale is the most widely available. In any case, look for kale with bright, sturdy, and rigid leaves without wilting. Stay away from bunches with slimy, yellow, brown, or bruised leaves.
- Apple – If you have a favorite apple type then go for it. But, I like apples that have some tartness like Pink Lady (my preference for everything), Honeycrisp, and Granny Smith. Look for apples that are firm to the touch. Avoid ones with soft spots or that feel mushy.
- Chia seed – Remember chia pets? These are the seeds. These little nutrient packed seeds are high in fiber, protein, Omega-3 fats, and other healthy minerals. Plus, they’re great for so applications things like topping oatmeal, adding to baked goods, and smoothies like this one.
- Flaxseed – Similar tiny seeds, flaxseed is high in brain-boosting Omega-3 fats. Purchase ground flaxseed or grind yourself using a food processor or blender. Ground is easier to digest and gives you more health benefits than whole flaxseed.
- Milk or yogurt – Pick your choice of milk (dairy or non-dairy) for a more liquid-y smoothie. If you want a creamier texture, pick your choice of yogurt.
How to Make This Kale Apple Smoothie More Filling
Honestly, I don’t drink many smoothies. It’s mostly because they don’t fill me up. But, my wife loves them. Especially after a post-run snack. So, I’ve been experimenting with them a bit more.
If you’re like me and like a more filling smoothie, here are some additions to consider:
- Protein powder
- Nut Butter
What Type of Blender Should I Use?
I wrote an entire post on the best blenders for every budget here. I used an old crappy blender which is on its last life. Once that dies, I’ll probably invest in something a bit nicer like this KitchenAid one if the price is right (it fluctuates a lot, but goes down to $99 sometimes).
The best blender you can buy is this Vitamix 5200. But, that’s probably not the right blender for most of us.
Can I Use a Food Processor?
Yeah, if you’re okay with a little chunkiness.
Blenders give you a smooth and uniform end results. Their blades are not sharp, but powerful. So, blenders are better at pureeing as opposed to chopping or cutting.
Food processors have sharp blades that are better at cutting or chopping solid, hard foods. They can do tasks in seconds that would take you way longer with a knife.
To Add Ice or Not to Add Ice
That is the question… Here is the answer:
If your smoothie has frozen ingredients (frozen berries, bananas, avocado, etc.), my recommendation is to not add ice.
If your smoothie doesn’t have frozen ingredients (like this one), add a few cubes of ice to thicken it up and make it cold.
How to Make This Kale Smoothie
Gather and prepare ingredients. Core apple and chop up into chunks. Separate kale leaves from stems. Reserve stems for another use.
Add ingredients to a blender.
Puree until smooth. Scrape down the sides and puree for a few more seconds. Serve.
Quick Kale Apple Smoothie
- 4 kale leaves, stems reserved for another use (about 2 cups)
- 1 apple, core removed, roughly chopped
- 1 tbsp chia seeds
- 1 tbsp ground flaxseed
- 1/2 cup choice of milk (or yogurt)
- 3 cubes ice
- Gather and prepare all ingredients. Add to a blender and puree until smooth. Scrape down the sides of the blender and puree a few more seconds.
- Serve immediately or store in the refrigerator in a sealed container for 1-2 days.
Ready to Be a Kale Apple Smooth(ie) Operator?
Smoothies are like a healthy dessert milkshake. You slurp it and they’re pretty sweet.
So, if you have a milkshake craving, but you’re trying to limit your sugar intake, try making a simple smoothie like this kale apple one before hitting up the ice cream shop. It may not be as sweet and addictive, but at least it will be loaded with pride and confidence because you made it yourself. Flavors that you won’t get anywhere else.
More Articles From Our Kale Series
Everything you need to know about eating, buying, storing, cooking, and using kale. Plus, why you should.
- Kale 101: Everything You Need to Know to Buy, Store, Cook, and Eat Kale
- 12 Health Benefits of Kale: Why You Should Eat More Kale
- Everyday Simple Kale Salad
- Quick Sauteed Kale With Garlic and Sesame
- Anchovy and Garlic Braised Kale
- Roasted Kale Chips In the Oven
- Simple Chickpea and Kale Salad With Avocado
- Red Pepper, Potato, and Ricotta Frittata