Here’s a great, high-fiber, mineral-packed alternative to your daily glass of orange juice!
You’ll get a good dose of calcium and vitamin C with this light, frothy green smoothie!
This smoothie makes an excellent complement to a healthy breakfast.
If you’re looking for THE perfect green smoothie with kale, this is it!
Health Benefits Of Kale
Kale is a highly nutritious leafy green to use in green smoothies. It’s an excellent source of plant-based calcium with 90 milligrams per cup (9% RDA).
Kale contains beta carotene, vitamin K, vitamin C, lutein, zeaxanthin (a carotenoid similar to lutein), calcium and fiber.
A sulfur-containing phytonutrient in kale called sulforaphane is believed to have powerful anti-cancer, anti-diabetic and anti-microbial properties and is released when the leaves are chopped or chewed (or blended in a green smoothie!)
Kale also contains powerful antioxidants that help protect against certain cancers such as ovarian cancer.
The nutrients in kale help protect against cataracts while promoting healthy lungs, cardiovascular health and boosts the immune system.
Kale has anti-inflammatory properties making it an excellent food for those with rheumatoid arthritis.
Additional Calcium Boost
If you add fresh, young coconut meat and water to this smoothie, your calcium level will increase by another 10-17% depending on the coconut and how much of it you use in or drink with the smoothie.
Why Is This Green Smoothie Better Than Orange Juice?
Orange juice is delicious and good for you, but even all-natural, unsweetened orange juice has been pasteurized and processed which reduces available vitamin content.
With this green smoothie, you will benefit from the nutrition from fresh oranges as well as the vitamins and minerals in greens such as kale. It’s also a great way to increase your dietary fiber intake.
Calcium-Rich Orange Smoothie Recipe
- 2 oranges, peeled
- 2 cups or large handfuls of kale, chopped
- 1 medium banana, peeled
- 2 to 4 ounces almond milk)
- 3 to 4 ice cubes to chill (optional)
Start by adding the liquid to your blender (see my blender recommendations), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.
Nutrition Info: Calories: 325 | Fat: 2 grams | Protein: 10 grams | Carbohydrates: 74 grams | Fiber: 14.1 grams | Calcium: 27% RDA | Iron: 2.6mg | Vitamin A: 101% | Vitamin C: 499%
Serving Size: One.
Alternate Recipe: Calcium-Loaded Coconut-Kale with Citrus
Coconut, oranges and kale blend deliciously into this cleansing green smoothie recipe. A splash of lime adds a “zing” that is moderated by the sweetness of the banana.
Kale is a rich source of calcium and contributes more than 300 milligrams (30% RDA) of calcium to this smoothie, which has a whopping 63% RDA. Not bad for a dairy-free, vegan smoothie!
You can make coconut milk by blending the meat and water from a green or young Thai coconut. Commercial coconut milks are available. While not ideal due to additives and pasteurization, they are convenient.
- 8 ounces unsweetened coconut milk
- 2 oranges, peeled and deseeded
- 1 medium banana, peeled
- 3-and-1/2 cup kale, chopped
- 1/2 lime, peeled
Nutrition Information: Calories: 429 | Fat: 7g | Protein: 11g | Carbohydrates: 90g | Fiber: 14.9g | Calcium: 63% RDA | Iron: 4.9mg | Vitamin A: 1245% RDA | Vitamin C: 519% RDA | Folate: 216.9 micrograms
This smoothie is also a rich source of folate, vitamins B1 – B6, vitamin K, copper, magnesium, manganese, phosphorus and potassium.
Serving Size: One (meal-replacement).