A Week of Green Kale Smoothie Recipes
Eating leafy green vegetables provides many health benefits without adding loads of calories. Approximately 2 cups of leafy greens is only about 20 calories. Kale is jam-packed with vitamin C, which research shows is associated with reduced wrinkles and skin dryness.1 Consuming the vitamin C found naturally in leafy green vegetables and many fruits can also boost your immune system.2 Calcium is needed for increasing and maintaining bone strength. The calcium in many leafy greens is more bioavailable than the calcium in milk, making these vegetables a great choice. Additionally, leafy greens contain vitamin K, which also helps keep your bones strong. Gram for gram, leafy greens such as spinach, kale and chard contain more potassium than bananas, the potassium "poster child." Increased dietary potassium can help protect your heart and reduce your blood pressure.3 Leafy green vegetables are also an abundant source of folate. This essential vitamin is crucial in neural functions. Folate may also reduce the risk of depression and dementia and improve cognitive functioning.4 In addition to the many vitamins and minerals in leafy greens, these dark vegetables also contain fiber. Fiber helps keep your blood sugar level in the desired range and also keeps you feeling full longer, which will help you avoid unnecessary snacking.5 
Blendtec's Garden Green Giant Juice Now that you know many of the health benefits to leafy greens, you may be wondering how to increase these nutritious vegetables in your diet. A great way to start is with kale green smoothies, especially if you're not yet a fan of eating leafy greens in savory dishes or salads. We've prepared a whole week of green smoothies so you can dive right into a healthier diet. Following the menu below will guide you through the different types of greens and flavor combinations. And while the menu keeps your shopping list to a minimum, it maximizes flavor. Here is what you'll need for a full week of green smoothies:
Blendtec's Garden Green Giant Juice Now that you know many of the health benefits to leafy greens, you may be wondering how to increase these nutritious vegetables in your diet. A great way to start is with kale green smoothies, especially if you're not yet a fan of eating leafy greens in savory dishes or salads. We've prepared a whole week of green smoothies so you can dive right into a healthier diet. Following the menu below will guide you through the different types of greens and flavor combinations. And while the menu keeps your shopping list to a minimum, it maximizes flavor. Here is what you'll need for a full week of green smoothies:
- 12 c spinach
- 4 c kale
- 5 stalks celery
- 3 oz avocado
- 5 bananas
- 3 oranges
- 2 apples
- 4 c frozen fruit
- Water and ice
- Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr. 2007; 86:1225–1231.
- Fashner J, Ericson K, Werner S. Treatment of the common cold in children and adults. Am Fam Physician. 2012; 15; 86(2):153–9.
- Kohlenberg-Mueller K, Raschka L. Calcium balance in young adults on a vegan and lactovegetarian diet. J Bone Miner Metab. 2003; 21:28–33.
- Haddy FJ, Vanhoutte PM, Feletou M. Role of potassium in regulating blood flow and blood pressure. Am J Physiol Regul Integr Comp Physiol. 2006; 290:R546-R552.
- Mischoulon D, Raab MF. The role of folate in depression and dementia. J Clin Psychiatry. 2007; 68[suppl 10]:28–33.
- Slavin JL. Position of the American Dietetic Association: Health implications of dietary fiber. J Am Diet Assoc. 2008; 108:1716–1731.
Where can I find the nutritional information for these smoothies. I’m currently using My Fitness Pal and I’m looking to enter these in my food diary.
I made a smoothie in my blendtech putting in in this order 2 cups water, 2 stalks celery, 1 banana, a half cup kale, a half of an orange and a cup of ice. Inhad to run it on the smoothie setting three times before it blended. Do I need to do something differently?
These smoothies are great for people with type 1 diabetes. I would add a little more protein to the recipes to help prevent large spikes in blood glucose and keep it steady for a longer period of time. Great sources of protein include: non-sweetened yogurt, cottage cheese, low-fat milk, low-carb protein powder, nuts, peanut or almond butter.
The recipe book contains many smoothies, all with nutrition information so you can dose your insulin based on the carbohydrate content of any particular smoothie.
Once air has been incorporated into the fruits and vegetables (blending to make a smoothie) the oxidation causes the nutrient loss over time. Whole fruits and vegetables take much longer to lose nutrients because they remain in the normal state. Freezing the smoothie or even the fresh produce will dramatically slow down the degradation process. If you want to continue blending your smoothies for the week all at once, I recommend freezing them in a freezer-safe container such as a mason jar.
If you are going to have both servings in the same day, putting it in the refrigerator is best, that way you can easily blend it again for a few seconds, if you wish.
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