Blueberry Beet Kale Smoothie

Blueberry Beet Kale Smoothie

I'll admit to being a bit of a latecomer to kale.  This fibrous – not so easily digested – curly cabbage did not hold the same initial appeal as some other (dare I say kinder, gentler) leafy greens that I was accustomed to eating raw.

Still, the health benefits of kale were hard to deny.  And the more studies I read, the more curious and determined I became to work some of this wonder food into my diet. 

Health Benefits:

• Nutrient Profile Highlights: Vitamins A, C, E, K, folic acid, calcium, magnesium, fibre and phytochemicals (plant compounds that have disease fighting properties);
• Systemic Health: Along with its other dark leafy friends, studies have linked kale to a lower risk of cancer, heart disease and osteoporosis;
• Eye Health: Two powerful phytochemicals found in abundance in kale: lutein and zeaxanthin, help protect the retina and lens from oxidative damage;
• Mental Health: Regular consumption of kale may also be beneficial to mental health owing to its vitamin E content. Vitamin E helps protect brain cells from damage caused by free radicals.

When to Buy It:

Although it is available year round, kale is at its peak in the middle of winter and early spring when its leaves are slightly sweeter.

How to Prepare It:

Kale has a rich earthy taste similar to spinach.  There are many ways to prepare it, but my favourite is to steam it.  The steaming process transforms the coarse leaves into soft, silky bundles that are easily worked into smoothies, soups, stews, casseroles and pasta shells. 

Begin by rinsing the leaves to remove sand and grit.  To remove stems, simply fold a leaf in half and pull up on the stem (gently tearing the leaves off the stem also works).

For the smoothie recipe below, place 4 leaves in a pot on the stove (tear leaves into smaller pieces) with about 1/4 cup of water.  Bring to boil, steaming for approximately 3 minutes (longer for bigger batches of kale).  Once wilted, place entire contents of pot (including left-over water) in blender.  Recipe as follows:

Blueberry Beet Kale Smoothie:

Approximately 1/2 cup steamed kale (with left-over water)

1/3 cup plain yogurt

1/2 banana

1/2 cup frozen blueberries

1/3 cup sliced beets (well rinsed)

1 tsp honey

Mix ingredients together in blender until well-combined.  Adjust thickness by adding water or milk as desired.  Note: Kale smoothies do not improve with age.  Enjoy fresh from the blender.

Careful, you might end up getting hooked!

Stay tuned for Kale Chips, coming soon.

--------------


Photo by Trinity Nutrition