Tropical Mango Kale Smoothie Recipe - Peas and Crayons (2024)

FAQs

Tropical Mango Kale Smoothie Recipe - Peas and Crayons? ›

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.

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.

All you have to do is blend the leafy greens first with a little bit of water. You might have to jiggle it around a little or add some water until the first few leaves start to blend up into a pureé. Once it is liquified into a nice smooth green liquid, you are done!

Freeze the kale.

I like my smoothies to be really thick and frosty, almost like soft (and healthy) ice cream instead of a drink. If you do too, I recommend freezing the kale to get an extra-thick texture. And if you're starting with fresh peaches instead of frozen fruit, make sure to freeze them too!

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.

Yes, you could safely have a green smoothie every day, but you need to vary the greens, the milk and the fruits to provide your body with a broad spectrum of nutrients throughout the week.

Breakfast is best

It's the best way to absorb all the nutrients each drink contains, and it's also the best time to drink one as a meal replacement.

“No, blending in a smoothie does not break down the nutrients sufficiently to affect their value,” she assures. Learn more about making healthy smoothies.

If you're making creamy smoothies, opt for whole milk (of the cow or goat variety). The greater fat content will make your smoothie much more creamy. If you're plant-based, then I recommend oat milk as the #1 milk to maximize creaminess. Coconut milk is a close second, especially if you opt for the canned version.

Veggie juice + kale go hand-in-hand. And why stop with just the leaves? In fact, the stems have more fiber. So go ahead and toss them into a blender or juicer for your morning beverage or smoothie fix.

How to mask the taste of kale in a smoothie? ›

*Pomegranate juice really makes this recipe and seems to hide the kale best. I've tried it with orange and cherry and they didn't do the job quite as well! Use substitute as you see fit. *Adding a bit of almond milk ups the creaminess.

"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."

On the other hand, kale crushes spinach when it comes to vitamins K and C, plus it's also lower in calories and richer in heart-healthy flavonoids. These flavonoids are packed with anti-inflammatory and anti-carcinogenic properties. “Truly, you can't go wrong with either choice,” she says.

As kale contains a variety of nutrients, a person can consume it regularly as part of a balanced diet. However, some people may need to limit how much kale they consume. These include people taking beta blockers and blood thinners, as well as people with kidney disease.

Best Kale for Juicing: Curly kale, baby kale, or Red Russian kale are best for juicing as they are mild in flavor. Best Kale for Smoothies: This could be red kale or baby kale, both are just as mild and sweet. I always reach for one of these kale varieties when making Kale Pineapple Smoothie recipe.

Like many of the other foods on this list, kale is high in anti-cancer chemicals and antioxidants, both of which help cleanse the body of harmful toxins.

Kale holds its texture well when cooked, and it can be steamed, stir-fried, roasted or eaten raw. You can blend it into smoothies, roast it to make kale chips, wilt it into soup, mash it with potatoes or turn it into pesto.

Vegetables That Should Not Be Juiced If…

Avoid large amounts of raw cruciferous vegetables, such as cabbage, broccoli, and kale. Large amounts can disrupt the thyroid gland. Those with thyroid issues should consult with their doctor and be more aware when consuming raw cruciferous vegetables.

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.

Kale and many members of the brassicaceae family are incredible sources of fiber and energy that can replace less healthy foods in a diet. Kale smoothies are delicious and filled with lots of healthy nutrients.