A kale smoothie made with just 5 ingredients. This easy recipe is delicious, healthy, and takes 5 minutes to make.
Recipe Highlights
- This kale smoothie is a pureed fruit and vegetable drink made in a blender using just 5 ingredients.
- This refreshing smoothie is a tasty way to drink your greens. It’s perfect for anytime of the day.
- Naturally sweet pineapple, apple, and date balances out the earthy flavor of kale.
RELATED: Kale Pineapple Smoothie
5 Kale Smoothie Benefits
1. Maintains Your Immune System
Kale, apple, and pineapple have vitamin C, a nutrient that keeps you healthy by helping your body fight germs.
2. Offers Antioxidants
The smoothie contains antioxidants thanks to kale, apple, and pineapple. Kale is especially rich in antioxidants, including flavonoids. Antioxidants protect your cells from harmful molecules.
3. Supports Healthy Blood Clotting
Kale is one of the best sources of vitamin K, which is important for healthy blood clotting. This prevents you from losing too much blood when you get a wound.
4. Contributes to Bone Health
This green smoothie will contribute to your calcium intake. That’s because kale and milk are particularly rich sources of calcium, a mineral required for building bones.
5. Promotes Healthy Eyes
Kale, like many leafy green vegetables, are rich in lutein and zeaxanthin. Both compounds are antioxidants and needed for healthy eyesight.
RELATED: 12 Benefits of Eating Kale
Ingredient Notes
- Milk: The liquid base of this smoothie is milk but you can use any type of milk, including dairy-free alternatives like almond milk or oat milk.
- Kale: Kale, rich in vitamins and minerals, is a key ingredient in this green smoothie. You can chop large kale leaves or use baby kale.
- Frozen pineapple: Pineapple adds sweetness to the smoothie, balancing the earthy flavor of kale. Frozen pineapple chunks will thicken the smoothie, reducing the need for ice, which can water down the flavor.
- Apple: Apple is sweet and tart, which helps balance the flavor of kale. Rich in fiber and vitamins, apple is a great addition to any smoothie.
- Medjool date: Dates act as a natural sweetener in this smoothie. They’re rich in fiber and minerals. You can also use date syrup.
For full ingredients and detailed instructions, please see the recipe card at the bottom of the post.
Variations
Seeds: For extra protein, add 1 tablespoon of flax seeds, chia seeds, or hemp seeds.
Butters: Add nut or seed butters for more flavor and extra protein. Try peanut butter, almond butter, or sunflower seed butter. Keep in mind that butters will change the flavor profile of the recipe, so start with just a spoonful.
Protein powder: Protein powder or collagen powder will make your smoothie more filling. Any type of protein powder works, including whey or vegan options. Always use the recommended amount listed on the product packaging. For most powders, this will be ½ – 1 scoop.
Step-by-Step Instructions
Step 1: Pour milk into the blender.
Liquids should always go in first.
Step 2: Add kale, apples, Medjool date, and frozen pineapple.
The heaviest ingredient goes in last.
Step 3: Blend on low speed, then increase to high.
Step 4: Pour smoothie into a cup. Serve immediately.
Blender Tips
Put ingredients into the blender in the correct order.
For best results, always put liquids in first, followed by light ingredients like seeds, powders, and leafy greens, then fruit and vegetables. The last ingredients to go in should be the heaviest like ice and frozen fruit.
Use a blender tamper for a smoother blend.
A blender tamper is a tool that moves the ingredients around the blender while it’s on. It helps to remove air pockets.
Cut fruit into chunks.
The more powerful the blender, the bigger the chunks of fruit that can go into it. If you have a blender that’s not as powerful, cut fruit into smaller pieces.
Blend on high.
Start on low speed, then quickly move to high speed. Low speed means the fan to cool the blender is spinning slowly, which can cause the motor to overheat if it’s on that setting for a long time.
RELATED: Pina Colada Smoothie
Expert Tips
- Be sure to cut the apple before adding it to your blender. Never try to blend a full apple.
- Add ¼ cup Greek yogurt for a creamier smoothie.
- If the smoothie is too thick, add a small amount of milk and blend for 10 seconds.
- Omit the date if the recipe is too sweet for your liking.
- Smoothies are only good for 1-2 days stored in the refrigerator in an airtight glass container. They lose their nutritional value and freshness quickly. The smoothie may separate after sitting in the refrigerator, so give it a good stir before drinking.
Questions You May Have
Yes. Kale smoothies are packed with vitamins, minerals, and fiber. But it’s important to use fresh ingredients and minimal sweetener. This is the best way to make a healthy kale smoothie.
Yes, you can use any milk you like. Delicious plant-based options include oatmilk, hemp milk, and almond milk.
Yes, but know that ice can water down the flavor of the smoothie. Instead of ice, frozen fruit is used in this recipe.
Related
- Blueberry Smoothie
- Strawberry Mango Smoothie
- Spinach Smoothie
- Blueberry Banana Smoothie
- Mango Smoothie
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Kale Smoothie
INGREDIENTS
- ½ cup milk (any kind)
- 1 cup kale (chopped)
- 1 apple (peeled, cored, and chopped)
- 1 Medjool date (pitted)
- 1 cup frozen pineapple chunks
INSTRUCTIONS
- Put milk, chopped kale, chopped apple, date, and frozen pineapple chunks into a blender. Secure lid.Place ingredients into the blender in the order listed.
- Blend until smooth.Start the blender on LOW speed for 10 seconds. Increase speed to HIGH for a full minute.
- Pour smoothie into a cup. Serve immediately.
EQUIPMENT
NOTES
- Be sure to cut the apple before adding it to your blender. Never try to blend a full apple.
- Add ¼ cup Greek yogurt for a creamier smoothie.
- If the smoothie is too thick, add a small amount of milk and blend for 10 seconds.
- Omit the date if the recipe is too sweet for your liking.
- Smoothies are only good for 1-2 days stored in the refrigerator in an airtight glass container. They lose their nutritional value and freshness quickly. The smoothie may separate sitting in the refrigerator, so give it a good stir before drinking.