Here’s another big blend meal replacement green smoothie with kale. Kale has become my second favorite green to use for smoothies, just below dandelion greens, because of it’s high calcium and iron content. There’s enough calories in this smoothie to make a satisfying meal!
Creamy Fruit and Kale Smoothie Recipe
- 1 medium banana, peeled
- 1/2 large apple,cored
- 1/2 large mango, peeled and pitted
- 1 plum tomato
- 2 medium carrots, chopped
- 1 tablespoon whole flax seeds *
- 4 cups kale, chopped
- 8 ounces of filtered water
Start by adding the liquid to your blender (I use a Vitamix), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.
Makes approximately 32 ounces. Either drink the whole smoothie, share it or drink half with breakfast and the other half with lunch.
* If you do not have a high-powered blender, use a coffee grinder to grind flax seeds before adding to your smoothie.
Kale is a little more bitter than baby spinach, so if you are concerned about the flavor affecting your ability to drink it, try using two cups of kale with two cups of baby spinach. You can also add an extra banana or ripe mango to sweeten it further.
Calcium: 46% RDA (Recommended Daily Allowance)
Iron: 70% RDA (men) / 35% RDA (women)
Vitamin A: 2702% RDA
Vitamin C: 508% RDA
This smoothie is also a rich source of folate, vitamin B1 through B6, and vitamin K as well as copper, magnesium, manganese, phosphorus, potassium and zinc.
Serving Size: One. (This recipe makes a large, 32-ounce smoothie. It is a meal-replacement smoothie and not a snack. I recommend drinking half right away and the other half about 30 minutes later. If it is too much for you, store leftovers in a sealed container in the refrigerator for up to 24 hours.)
Browse more green smoothie recipes.
Tracy Russell is the creator of RESET 28: A 28-Day Program For Energy, Weight Loss & A Healthy Glow, and founder of Incredible Smoothies. She has been helping people take control of their health and well being with green smoothies, a whole foods diet, and fitness since 2009.