Kale & Apple Green Smoothie Recipe {Vegan} | Cookin' Canuck (2024)

FAQs

Is it OK to put raw kale in a smoothie? ›

It's also a good source of vitamin C and iron. One cup of raw kale contains even more vitamin C than an orange! You can eat kale raw in a smoothie (no need to cook it first). The raw kale flavor is strong on its own, but the other ingredients mellow it.

Cruciferous vegetables—common ingredients in green smoothies—contain compounds called glucosinolates, which inhibit iodine uptake by the thyroid. This may result in a reduced ability of the thyroid gland to produce hormones, leading to reduced function and, potentially, thyroid disorder.

The best green vegetables to add to smoothies in terms of flavor profile and nutritional value include spinach, kale, romaine lettuce, zucchini, cucumber, and avocado (which is technically a fruit but is more commonly used as a vegetable).

The answer is yes, absolutely. Green smoothies are still a great way to get the nutrients your body craves. But, as with anything else, be mindful of your choices — rotate your ingredients, wash produce thoroughly and allow yourself a few “smoothie-free” days every week so you can try other nutrient-dense foods.

Kale is a nutrient-dense superfood that contains vitamins K, C, A, fiber, and antioxidants. Raw kale can be hard to digest.

In conclusion, smoothies can be a great way to increase intakes of fruit and vegetables in our diet, which would have many health benefits. However, they may contain large amounts of added or natural sugars, which can contribute to dental problems and obesity.

You may experience bloating or gas

We previously mentioned how eating a high-fiber smoothie can be great for your digestion, but be warned that if you're not used to taking in much fiber, your body may react to a high-fiber drink with excess gas or bloating because of the way it alters your gut microbiome.

Nutrient Absorption: Consuming a green smoothie on an empty stomach may enhance nutrient absorption since there are fewer competing foods in the digestive system. This can help ensure that your body efficiently absorbs the vitamins, minerals, and antioxidants from the greens and other ingredients in the smoothie.

(Per The Wall Street Journal, Stewart uses one from Breville. But a Vitamix or any other blender would also work). From there, she simply puts a few stalks of celery ("Don't cut the leaves off!"), some fresh spinach leaves, an entire cucumber, fresh ginger, and an orange (with peel) directly into the juicer.

There's one particular Middleton signature meal that's gotten some circulation in the press: Her breakfast smoothie. In 2016, an anonymous source told the Daily Mail that she drinks smoothies in the "morning and afternoon" consisting of spirulina, spinach, kale, romaine, matcha, cilantro, and blueberries.

Is spinach or kale better for you? ›

"However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice," she said. "If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice."

Kale is richer in Vitamin C, while spinach has more folate, vitamins A, and K. Though kale and spinach hail from entirely different plant families, they're often used interchangeably in recipes ranging from salads to soups to smoothies.

The Blending Phenomenon

The blending process does not extract nutrients and water the same way juicing does. Instead, it grinds up entire fruits and vegetables, which includes fiber and all.

The amount of Kale in a smoothie for me personally is good to use one cup per smoothie. It's possible to put more , of course depends of the preferences,but that is absolutely enough as a quality and mix with the other ingredients, which would be added in it. Adding too much Kale gives a bitter taste in the smoothies.

Blended fruits and veggies are nutritionally comparable to their whole counterparts. So, if making a smoothie helps you get more produce into your day, then by all means continue doing so! That said, smoothies may be a little less satiating than their whole counterparts.

The leafy greens like kale and spinach in green smoothies are a great source of vitamin K1. Research has shown that people with a high intake of vitamin K1 are have a lower risk of bone fractures, osteoporosis, and decreased bone mineral density. Leafy greens are much higher in vitamin C than other vegetables.