I‘ve been hearing for a while here and there about one of ‘the best’ greens in the world – kale. People say it is great for your immune system, it protects against certain types of cancers, it’s full of vitamins, etc., etc. All sounds great, but how can I eat some kale (that I have never ever seen in my life), if I hate most of the vegetables and especially I hate the leafy greens? I instantly thought that it was a lost cause for me. But then somewhere in the debris of the Internet I stumbled upon different smoothie recipes and found this one. Also I have read that if you put one bitter vegetable in your smoothie among the fruits and berries, you won’t even notice it there. Tempted by the ‘magical’ properties of kale, I decided to give it a try. And it was worth it! You really can’t taste kale if you put a couple of fruits with it, and this one recipe actually tastes very nice (banana and strawberry, yum!). So from my recipe book to yours – Banana & Strawberry Kale Shake.
- 1 Banana
- 1/2-1 cup fresh Strawberries
- 3 Leaves of Kale (you choose how many, try 3 small, if you’re in doubt)
- 1/2-1 cup of 100% Pure Orange Juice (not from concentrate) – depending on how liquid you want it to be.
- 1 tsp honey (totally optional, I like it more without honey).
Don’t forget to wash all the ingredients before making the shake!
First, pour a little of Orange juice into your blender and add kale leaves, blend on high speed until kale is finely chopped. Then add the rest of the juice and all the other ingredients (cut in pieces, if they are too big), and continue on high speed until well blended. Because of the orange juice and kale the shake might get an unattractive colour, but don’t be put off – I promise it’s nice!
And now, a little information about Kale, taken from Wikipedia:
Kale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties. Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss. Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat.
All in all, this shake recipe is a great way to add things we don’t usually eat to our diet, hiding and masking them. It is also so good that you can give it to your child! They won’t even know that you put something nasty-tasting in it! My 18-months old absolutely loved this shake, although she seemed a little suspicious at first and didn’t dare try it until I spoon-fed it to her. Couple of minutes later I couldn’t take away an empty cup from her – she wanted more! 🙂