serves 1-2 (32 ounces)
This kale smoothie is an easy and delicious way to get your greens in! The bitter taste of kale is masked by the sweetness of the bananas and mango, and makes for the perfect energizing breakfast or snack.
Kale is an extremely nutrient-dense foods, and a single cup contains:
206% DV of Vitamin A
684 DV of Vitamin K
26% DV of Manganese
Kale is also rich in antioxidants that protect cells from oxidative damage from free radicals. In particular, the flavanoids quercetin and kaempferol in kale have been shown to have significant heart-protective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant, and anti-cancer effects. Kale also contains bile acid sequestrants that can also help lower cholesterol levels in the body and reduce risk of heart disease. One study found that drinking kale juice every day for 12 weeks increased “good” HDL cholesterol levels by 27% and decreased “bad” LDL cholesterol levels by 10% in participants.
2 cups or 1 large handful of kale
3 frozen bananas
1 cup fresh or frozen mango
2 cups water
1.Add the kale and water to a blender and blend until smooth.
2. Break the bananas into pieces, then add them, along with the mango, to the blender and blend again until smooth.