I promise there is no salmon in this smoothie.
(Although I did consider dark chocolate).
We all know that eating a varied diet with plenty of fresh fruits and vegetables is one of the best insurance policies against illness but interesting too is the ongoing research that points to how certain foods are specifically protective of brain health in terms of memory support and possibly even slowing down age-related cognitive decline.
On the list of anti-inflammatory foods in this connection, are notably: fatty fish; berries; nuts and seeds; and dark leafy greens.
Fatty Fish: fatty fish such as salmon, trout, sardines, arctic char, mackerel and herring are rich in Omega-3 fatty acids that help reduce inflammation and keep the lining of brain cells flexible which in turn allows memory messages to pass easily between cells. These fats may also help prevent the build-up of the protein beta-amyloidthat can interfere with communication between brain cells.
Berries: berries are rich in polyphenols a type of antioxidant that helps protect brain cells by combating free radical damage, reducing inflammation and increasing the clearance of toxic proteins that accumulate with age. Enjoy the full range of berries, including: blueberry, blackberry, cranberry, strawberry, raspberry, acai berry, goji berry.
Nuts and Seeds: nuts and seeds offer a wide range of health protective benefits. With respect to brain health, walnut in particular, with its high polyphenol content and fatty acid profile, has been shown to reverse cognitive and motor deficits observed in rats. A more recent and equally promising study demonstrated a significant impact on learning and memory in walnut fed rats compared to controls. Most interestingly in the latter study, the walnut fed rodentss also exhibited a significant decrease in food intake during walnut ‘treatment’ as well as increases in serotonin levels.
Dark Leafy Greens: studies continue to show a slower rate of cognitive decline among individuals who consume higher levels of leafy greens compared to those who do not. Scientists speculate that the brain protective effect of greens is attributable, at least in part, to their Vitamin E content – an antioxidant that protects brain cells from oxidative damage and inflammation. Green stars include: kale, arugula, rapine, collard greens, spinach and Swiss chard.
The Brain-Beautiful Smoothie
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1 + 1/2 cup mixed berries (I used blueberry, blackberry and raspberry)
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1/2 banana
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2 cups kale leaves, hand torn into pieces
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1/2 cup plain Greek yogurt
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1/2 cup water
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1/3 cup walnuts
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2 tsp vanilla
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2 tsp honey or agave nectar
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This recipe will make two large smoothies with refills.
Wash kale leaves thoroughly and tear into pieces with your hands.
I like to gently steam my kale prior to incorporating it into my smoothies (you can simply skip this step if you prefer). I find it makes the kale softer, more supple and easier to digest and it only takes a couple of minutes to do.
Simply place washed kale leaves in a large sauce pan set to medium-low heat on the stove and squeeze water or fresh lime juice over top.
Once the sauce pan begins to heat up, cover the pan with a lid and turn the heat down to the lowest setting, allowing leaves to steam for a minute or two. Make sure the leaves do not overheat or they will burn.
The kale leaves will become softer and brighter after steaming.
Place berries, yogurt, water, vanilla, honey or agave and steamed kale into a blender or food processor and blend until kale is broken down and well integrated into the mixture.
Add walnuts and pulse again making any desired adjustments to thickness of the mixture (I like my smoothies thick and creamy and will often use a spoon to ‘drink’ them – you can dilute with water, milk or ice as desired).
My son devoured a 10 ounce glass of this delicious smoothie after school on Friday ~ yay!
I hope you and your family like it too.
Cheers to your beautiful, radiant minds!
Love this nutrient packed smoothie Kelly – would never know there was kale in it. Steaming it must mellow the flavor out too.
What a delightful and delicious smoothie!
Thanks so much Helene… I hope you’re having a great day! :)
Hi LInda, this one tastes more like a fruit smoothie with some nice texture from the nuts and, for good or for bad, the kale is virtually undetectable (other than the pretty green bits floating around).
Smoothies are a nice way to gently ease in to the morning… hope you enjoy Karen and thanks for stopping by.
Hee.hee…the thought of the salmon in the drink just doesn’t appeal to me whatsoever though I do love it on a plate! Thanks for stopping by Shuhan :)
Yes, I much prefer my salmon on the side too! Thanks Caroline :)
Thanks so much for dropping by – glad you enjoyed.
Hee.hee, brain beauty…I’m with you sister! ;-)
Spinach would be delightful! (you could also experiment with bok choy, swiss chard, arugula and repine) – Thanks for dropping by Shannon!
Thanks so much Junia… glad you enjoyed the info and recipe! Cheers.
Haha, I’m afraid the walnuts are simply walnuts in this case unless of course you are an efficient converter of ALA (plant based fatty acids) to EPA/DHA (fish based fatty acids) which very few of us are. It’s salmon on the side for this one :)
Thanks Foodjaunts – it’s fun to find new ways to work in the greens for sure and in this case, there is not residual, bitter taste so it appeals to all.
Haha! True enough – there are little bits of green floating around but not particularly apparent. Brain boost? who needs that?!! ;-)
I think you could… my boys loved it!
Haha, good luck with your grading… I hope you enjoy the smoothie if you give it a try :)
Thanks MJ – cheers to your radiant health! :)
Thats a fitting name for the smoothie! Killer photos andI enjoyed learning new things too, thank you!
It depends what you’re comparing. Steaming enhances some nutrients and destroys others. Enzymes are generally destroyed through the cooking process (including those with anti-cancer activity) while cooking releases calcium that’s bound to oxalic acid, making it more available. Cooking also releases antioxidants by breaking down cell walls. In my view, if you’re eating a well balanced, diversified diet which includes a mix of raw and cooked, you’re covering most of your bases!
You and me both sister :) on the side please.
Thank you Kay!! :)
Thanks Amy – the flavours seemed to come together nicely in this one. Hope you’re having a great day :)
Haha, the kale is pretty inocuous as it turns out taste wise in this drink but I do think a hunk of salmon would have been apparent :0) – I know what you mean about overly fatty salmon – I’ve encountered that before and I agree, it makes one’s stomach turn. We have nice salmon here indeed – it’s so easy to prepare in simple ways and incredibly nutrient rich…
Hi Kitchen Belleicious – thanks so much for visiting and welcome to Inspired Edibles! I’m glad the smoothie appeals… let me know what you think if you give it a try :)
Thanks so much Ravie nomnoms!
Hee.hee, blink, blink. Always trying to work in goodness and I’ve found that the boys are much more apt to eat obsure greens if they’re in smoothie form.
If not kale, spinach, swiss chard, bok choy – any of these would make a great green sub-in. To be honest, we couldn’t taste the kale at all – it was visible, which I found appealing and there was some texture but no bitter taste ;-).
On the side indeed; you and me both ;-). What a nice idea to move towards more smoothies as the weather warms up… chocolate is never far off the menu… ;0)
Thanks Kristy! We are having a great week… skiing; cooking together (the boys made French onion soup the other afternoon); cuddling up by the fire watching movies and playing pool! :)
Haha, yes, I have pretty expansive taste and an open mind but I do believe a salmon smoothie would turn my stomach ;-) though I do love it on a plate!
Thanks Leaf – it is pretty isn’t it… the colours found in nature are always the most spectacular I find.
Hee.hee… salmon on the side pour moi svp! ;-)
It’s worthwhile – adding tons of nutrients!
The nuts do add bulk and the texture is very pleasant and nutty feeling. Yum! ;0)
We didn’t really taste the kale amidst the berries and banana – but I do think the texture would have been different had we not steamed it.
I would never discourage anyone from juicing. I tend to favour blending because you benefit from all of the nutrients available in the fruit/vegetable (including fibre). It’s a little bit like the difference between drinking steeped green tea from a bag (the by-product of soaking the leaf) vs. drinking matcha green tea (the entire leaf ground and assimilated into the drink). I prefer the whole food.
Thanks for stopping by tiptoe and welcome.
Me too – including the salmon though I prefer that one on the side ;-) thanks Angie.
Thanks Laura – the walnuts are surprisingly apparent in this smoothie, adding great texture and taste.
This drink is beautiful! I love how it looks inspired and yet is good for you :D
Cheers
Choc Chip Uru
http://gobakeyourself.wordpress.com/
I would have never thought at first looking at your pic there was kale in it!! I’m sure this taste amazing. I’ve not been fond of straight up green drinks, but this one is definitely one I will try!!
I’m not a breakfast eater and I know it is an important meal but maybe this smoothie could change my mind and I could add it to my day.
haha i kind of choked on my drink when I read the line about salmon. HMM. I wonder how that would taste..
My kind of smoothie–love all of the ingredients! Kinda glad there’s no salmon in there. ;) haha sounds delicious.
Yeah! I need a real boost…Thanks for sharing!
I can use all the brain-beauty I can get, Kelly! These smoothies are beautiful and nutritious!
what a delightful smoothie! need to find alternative leafy green in my smoothie, as i’ve never seen kale here. maybe I’ll try chinese spinach :)
love your site, off to browse other posts!
delicious flavors here. love the kale, walnuts, and berries with the tangy flavor of greek yogurt. mmm good info on the brain health foods!
So walnuts are the fatty fish? I was waiting to see fish oil in the ingredient list :-)
Yum! Great idea to incorporate kale in the smoothie, I bet it gives a wonderful complexity against the berries (plus it’s another way to sneak in those leafy greens)
I especially love that just by looking at this you have no idea there’s kale in it! And I could certainly use a brain boost lately. Or two…
It’s so pretty and you’d never guess kale is one of the ingredients! I think I could even get my kids to buy off on this!
I love smoothies! And, I have more research papers than my brain can handle to grade this week. I think I need to be starting more days with this :)
I love all of the smoothies that I’m seeing with dark leafy greens! I’ve got to try this! The anti-inflammatory ingredients are perfect and yes, such foods are about the most important foods that we can eat. So many, many diseases are due simply to inflammation. I’ve been inspired! Thanks!
What a thick and creamy breakfast or snack. I hear the nutrients in kale are better absorbed when cooked. I love that you included that step. What are your thoughts on this?
I’m kind of glad you didn’t add salmon to this one :) I love smoothies and I want to have one right now!
Oh Kelly.. you know how I feel about your smoothies.. I am usually always in love with them ;). And this one looks wonderful
I’ve never thought to add nuts to my smoothies but what a smart idea for thickening and adding fat and protein!
Kelly, it looks so gorgeous I would drink it even if you told me there is kale mixed inside ;-) Seriously I even believe the taste is great in spite of the unusual combination of berries and kale.
You will be surprised, but the only fish I’m not a fan of among the fat fish you mention is… salmon. Maybe because wild salmon is so rare here and I hate the very fatty, nauseous one they sell in most shops. I have heard Canada has delicious salmons…
Wow! This looks amazing and so beautiful! Found your blog from another- so glad I did because this smoothie is going on my list to do this week!
Great smoothie! So healthy and colorful!!
This looks great, Kelly, although the Kale did make me blink a couple of times! I’ll pass this recipe onto my nephew who is a big smoothie drinker!
Heh, what an intriguing idea – kale in a smoothie. It’s rare that I can find kale here but I’ve had it before in England- I guess once it’s all blended up with the fruit you don’t taste it so much right? It looks like a great smoothie :)
Kelly…what an absolutely stunning smoothie! That color is so beautiful and inviting! Had to laugh at your salmon comment. Thanks…I much prefer my salmon on the side. It’s amazing that there is kale in this. Who would even know? Well I think it’s high time that I beautify my brain! I find myself switching more from coffee to smoothies in the mornings in spring and summer. So I’m really looking forward to trying this one! And you know…..I wouldn’t have complained if you had snuck a few dark chocolate chips in this at all! : )
I say cheers to your beautiful and radiant mind! This looks delicious and so darn full of healthy benefits. The kids LOVE to help with smoothies. I think we’ll have to give this one a shot the next time we whip one up. Hope you’re having a great week Kelly! :)
This not only sounds good, it looks good too! I’ve never drunk kale before :) I really like the combination (thank goodness there’s no fish in there). I too, like my smoothies real thick, thick enough for a small spoon to stand on it’s own :)
Love the colour. And hurrah that your son likes something that is so good for him!
Stunning Smoothie! Oh, MYyyyyy, I so much love the colour.
Did you say Salmon? Haaa Xxx
I think I’ll have to try your kale trick to change up my normal smoothie routine.
A beautiful smoothie! Good for every cell in your body! Love the idea of nuts in smoothies, give it some added bulk too!
Very nice tip on steaming the kale – I bet it makes it much easier to blend and maybe even tones down the “green taste” a little (not that I would mind that…)
I have a juicer that is getting pretty old, is a Juiceman Jr. – I see you use a blender or food processor – do you think they are better than juicing? I am flirting with the idea of upgrading my juicer, but not sure if it’s worth it. Maybe using the food processor could be even better… What do you think?
Steaming the kale is also good/necessary if you’re hypothyroid, as consuming dark green leafys raw is a no-no.
Love every good-for-brain ingredients listed above!
The smoothie looks totally delicious.
Gorgeous smoothie! I love the idea of blending walnuts into it… and I wish I’d thought about steaming the kale in the past. With the vitamix I don’t need to, but it would have done wonders for my magic bullet creations!