Boosted Blueberry and Kale Smoothie
Yields: about 2 cups Prep Time: 5 minutes Total Time: 5 minutes
From vitamins A, C and K, to calcium, manganese, phosphorus and potassium, the nutrients in this smoothie are numerous. Raw honey adds an extra touch of sweetness, and can be omitted for children under 1 year of age. Pears, especially with the skin on, are a great source of fiber, which is helpful to keep the digestive system healthy.
2- 3 kale (curly kale or lacinato/dinosaur kale) leaves, stem removed
1 cup blueberries (frozen or fresh)
1/2 cup pineapples (frozen or fresh)
2 tablespoons raw honey
3 ice cubes (4-5 if used fresh fruit instead of frozen)*
1/2 cup coconut milk (whole fat, in the can)
1/2 cup water
*Note: If using fresh instead of frozen, you may want to add a few more ice cubes for cooler temp and frozen texture.
1. Place all ingredients in a high speed blender and puree until well combined.
2. Enjoy immediately, or freeze into popsicles for later! Due to the fiber in the fresh vegetables and fruit, the smoothie will separate if not consumed immediately.
This was a hit with the kiddos, which sometimes the smoothies are not. A lot of our smoothies are one or two vegetables with one or two fruits, and a healthy fat (coconut butter, coconut milk, avocado, flax oil), as to not spike glucose levels and to maintain a steady energy level.
As with everything, there are pros and cons with smoothies. Smoothies are a great way to get a lot of nutrition in one swoop, although there is also a tendency to consume a lot of calories in one drink. So, it is helpful to be aware of the quality of ingredients used, and what nutrition need they are filling for the day.
Additionally, there is a perfect place for a nutrient dense smoothie in our day when we on the run. Another time when I am grateful for a good smoothie is when all of the fruits and veggies that usually find a home at our meals, haven’t been able to make it to the mouths of the little ones for some reason!