Banana, Kale, and Strawberry Smoothie
Banana, Kale, and Strawberry Smoothie
There's so much more to this recipe than meets the eye! This smoothie tastes more like a decadent dessert than a healthy smoothie with the creamy texture the overripe bananas lend. The cardamom and cinnamon give a kick that rounds out the grassy taste that blended greens can sometimes have.
- 2 Cups chilled almond milk
- 2 frozen overripe bananas
- 1 Cup fresh kale
- 1/2 Cup strawberries
- 4 cardamom pods, crushed
- 1/4 Teaspoon ground cinnamon
Calories Per Serving157
Folate equivalent (total)53µg13%
Strawberry Banana Kale Stem Smoothie
If you were wondering what your least favorite vegetable is, I can answer that question for you. It&rsquos the kale stem. Pack it up, let&rsquos go home.
Yeah, yeah, the stem alone doesn&rsquot make a whole vegetable, but the point is, the majority (or all) of the time, we discard kale stems because&hellipyeah&hellipthey&rsquore a stem and they kind of suck. BUT, the stem has nutrients and the majority of the fiber in it.
[Back it up with a heavy beat and base ] Kale stems (uh huh): it&rsquos where the nutrients is at.
Did you like that ditty? Don&rsquot answer that.
It&rsquos no mystery that green smoothies are a thing. You, me, Maria, we&rsquove all shoved some spinach or kale in a blender with fruit and downed the nitty gritty beverage for a little fiber and vitamin injection. Who&rsquos Maria? Got me.
But you can add other things to your smoothies. Things that you normally throw away. Things like kale stems. And that&rsquos what we&rsquore doing today.
Waste not, want not. Get it! Chest bump (grunt).
Okay, seriously. This is where I give you information. Kale stems contain a great deal of fiber however, there is debate as to whether they contain less nutrition or more nutrition than the leaves. Like raw kale leaves (or any cruciferous vegetable), the stems can be difficult to digest. So maybe don&rsquot over-do it if this is your first rodeo.
When adding kale stems to your smoothie, there are some basics you may want to know. Here&rsquore some kale stem smoothie tricks of the trade:
Trick numero uno: Don&rsquot add too many. I probably don&rsquot need to explain this one to you.
Trick deux: Use ice in your smoothie. I normally use frozen bananas instead of ice, which results in an ultra smooth texture. The way I see it, adding ice makes the grittiness of the kale stem a little less noticeable. Less stand-outish. Less the center of attention. It allows you to shut your kale stem up. Whoa, aggressive!
Trick drei: This isn&rsquot a trick, but it&rsquos a fact: kale stems taste less kale-y than kale leaves. Ergo, you don&rsquot need to mask the flavor as much with a stem smoothie than a leaf smoothie. Ergo, strawberry banana. True story.
Trick quatre: High powered blenders make veggie-included smoothies a million times more tolerable. I realize not everyone has a fancy blender (and don&rsquot shy away from kale smoothies if you don&rsquot have one), but my Vitamix
pulverizes anything I put in it and achieves uniform texture, which (like I covered in trick deux) is optimal.
Ingredients for a Strawberry Banana Kale Smoothie
So this smoothie recipe is just 5 ingredients:
Of course, I make my smoothies with my allergies in mind but if you’re lucky enough to not be allergic to anything you can really customise this smoothie to whatever your preferences are. You could sub the kale for spinach and you can sub the banana for apple to make it sweeter. You also don’t have to use strawberries or blueberries, you could use blackberries or raspberries. I used cow’s milk but if you’re vegan, you can definitely sub that for almond milk, oat milk or whatever other plant based milk you prefer. While of course, I’m a big fan of my strawberry banana kale smoothie the way it is, you should definitely make it your own. Smoothies are so easy to make and most combinations work really well!
There you have it. A list of well-rounded smoothie recipes, enjoyable for those who avoid kale at all costs and true kale enthusiasts. I think we can all agree that adding a cup of kale to your smoothie won’t drastically change the flavor profile and is absolutely worth it when you factor in the benefits we get from tossing in these greens.
We hope that you have enjoyed these recipes as much as we have! We encourage you to share them with your family, friends, and other smoothie lovers!
Here are a few other recipes and related reads:
Feature Image Credit: Monika Baechler from Pixabay
Nicole is a juice fanatic and overall fitness enthusiast who loves sharing her passion for juicing with others. When she’s not blending up a new concoction of her favorite fruits and vegetables, Nicole can be found behind the computer, writing about all things juice!
How do you prepare kale for a smoothie?
Personally, I like to buy the pre-washed and cut kale, so I can just open the bag and throw it in. If you’re buying the kale whole, just chop it into small 1-2″ pieces, cutting off any big fibrous stem pieces. Give it a good wash before putting it into your smoothie, too.
Strawberry Banana Smoothie Recipe Ideas for Weight Loss
The original smoothie – Strawberry Banana!
This basic smoothie recipe has been a favorite for many people, and for a very long time… Mostly because it’s so delicious, but there are benefits to these smoothies as well, and we will discuss all of it in this article.
In this article you will find:
- Strawberry Banana Smoothie Benefits
- How to Make a Strawberry Banana Smoothie
- 15 Strawberry Banana Smoothie Recipes
- Final Thoughts and FAQ
I love making a strawberry smoothie recipe on a hot day. If you are looking to jazz up your favorite recipe for strawberry smoothie, look no further… we’ve got 15 delicious recipes to choose from!
Finally, both of these fruits are incredibly good for you! They fight cancer and heart disease… so be sure to read the next section for all the great strawberry banana benefits.
If you’re looking for Banana Smoothie Recipes click here for my new article for 10 Banana Smoothies, here.
In this article you will find 15 recipes (3 new to this article!) and the benefits of strawberries and bananas.
Recipe: Strawberry Banana Smoothie
Serving in this recipe: 1
|Total Fat: 0.9 g||1.3%|
|Saturated Fat: 0.2 g||0.9%|
|Cholesterol: 0 mg||0%|
|Sodium: 6.9 mg||0.3%|
|Total Carbs: 45.7 g||15.2%|
|Dietary Fiber: 4.8 g||19.3%|
|Sugar: 28.6 g|
|Protein: 2.7 g||5.3%|
|Vitamin A: 1.1%||Vitamin C: 194.9%|
|Calcium: 3.5%||Iron: 4.8%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Other flavor variations
There are a few additional flavor variations you can try to mix up the flavors in your strawberry banana smoothie! We think it’s perfect as is, but you could always try:
- Lemon: Squeeze in the juice from 1 lemon wedge to brighten the flavors.
- Vanilla. Use 1/4 to 1/2 teaspoon vanilla to add complexity.
- Mint or basil. Add a few fresh mint or basil leaves for an herbaceous spin.
- Pineapple. Substitute 1 cup of the frozen berries for 1 cup frozen pineapple.
- Mango or peach. Substitute 1 cup of the frozen berries for 1 cup frozen mangos or peaches.
Strawberry Banana Spinach Smoothie
Welcome to Day 2 of Green Smoothie Week! I feel so official.
Today I&rsquom sharing my 3-year-old&rsquos favorite green smoothie. He LOVES the strawberry banana combination and so do I. I like to slice bananas before I freeze them so the smoothie blends up nicely.
I keep a bag of frozen bananas along with bags of other organic frozen fruit in my freezer all the time. I even freeze kale or spinach sometimes when I know I&rsquom not going to use it all up.
Costco is the best place I&rsquove found to buy bulk frozen fruit. Plus, I love having frozen fruit (especially berries) around to make pies, put into baked goods, make toppings for waffles/pancakes etc.
Whenever I make oatmeal, I throw a handful of frozen blueberries in the bowl. My son also likes eating frozen blueberries straight out of the freezer for a snack.
Frozen fruit is actually really nutritious. Because the fruit is allowed to ripen to maturity and frozen quickly after harvesting, it is chock full of vitamins, minerals, and antioxidants.
Fruit begins to loose it&rsquos nutritional value right after it&rsquos picked, but freezing fruit right after harvesting helps lock in those nutrients. Long live frozen fruit! Literally.
Green Smoothie Week:
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Kale, Strawberry & Banana Smoothie
I like to start my day by eating clean. I feel better and have more energy, and it fits well into my day as a busy mom, as I can take a moment to make a smoothie and take a moment to sip it while I prepare for my day. Every morning I make a fresh smoothie with fruits and kale, and it is a great way to start off my day on the right foot.
– 1.5 cups coconut milk / almond milk / etc
– handful of kale (I don’t bother to remove stems, just tear into pieces, but it is your preference) – you can also mix with other greens or substitute other greens (such as spinach).
– frozen strawberries (I use approx. 5 large berries)
– optional sweetener: honey, etc. (depends on if you use sweetened milk)
Optional: chia seeds, flax seeds, matcha powder, etc.
All of my ingredients are measured approximately. Adjust the recipe to your own liking, as far as sweetness, ratios, and how thick or thin you want the smoothie to be. You can add more milk or use less kale if you want a thinner consistency, and so on.
Place all your ingredients in a blender, and blend until smooth.
I make these smoothies every morning, so I know what ratio I like the ingredients. You may like less greens and more fruit, or vice versa. Or perhaps a certain type of milk or other ingredient. I like to add chia seeds for added nutrition, as well as matcha powder when I could use an extra boost.
Be creative – you can add so many different things, whether it is protein powder or seeds (chia, flax, hemp, etc.).
Make sure your smoothie is blended thoroughly, and enjoy.
Once I started making smoothies in the morning, I was never able to go back to processed foods for breakfast!
Fruit smoothies are also a great thing to make together after berry picking!