Hearty green kale smoothie

Written by Catherine Saxelby on Wednesday, 05 February 2014.
Tagged: breakfast, drinks, healthy cooking, healthy recipes, healthy snacks, high fibre, Liquid breakfast, liquid diet, low fat, vegetables

  • Ready In: 5 mins
  • Prep Time: 5 mins
  • Cooking Time: Nill
  • Serves: 4
Hearty green kale smoothie

 

I've finally joined the kale fad AND the smoothie fad with this thick green smoothie using the green stuff. It's filling and nutritious - just drink it down as soon as it's made as it will settle upon standing. No way around this!

Ingredients

  • 2 cups coconut water or cold water
  • 3-4 cups chopped kale
  • 2 kiwi fruit, peeled and diced
  • 1 banana, peeled and diced
  • 2 celery stalks (approx 80 g)
  • 2 cm piece of peeled ginger root
  • Juice of 1/2 lemon
  • Handful of fresh mint leaves
  • 4 ice cubes

Nutrition per serve

Per serve: 442 Kilojoules (105 Calories), 1 g fat (including 0.2 g saturated fat), 18 g carbohydrate (including 17 g sugars), 5 g fibre, 75 mg sodium. Read our nutrition rating system.

Directions

1. In a blender, place coconut water or water, add kale. Whirl for 30-40 seconds or until thick and combined.
2. Add remaining ingredients and blend to a smooth consistency.
3. Serve chilled with ice cubes and mint sprigs.

Recipe developed by dietitian Airlie Lacey

Variations

  • No kiwi fruit? Substitute 1 cup pineapple pieces or 1 pear.
  • More fruity taste? Swap the kiwi fruit for 1/2 cup berries.
  • No kale? Swap for English spinach or silverbeet (chard) or 2 teaspoons spirulina.
  • Too thick? Use half the quantity of kale and/or half a banana.

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