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A Week of Green Kale Smoothie Recipes

Posted by Holly Michaels on

Eating leafy green vegetables provides many health benefits without adding loads of calories. Approximately 2 cups of leafy greens is only about 20 calories. Kale is jam-packed with vitamin C, which research shows is associated with reduced wrinkles and skin dryness.1 Consuming the vitamin C found naturally in leafy green vegetables and many fruits can also boost your immune system.2 Calcium is needed for increasing and maintaining bone strength. The calcium in many leafy greens is more bioavailable than the calcium in milk, making these vegetables a great choice. Additionally, leafy greens contain vitamin K, which also helps keep your bones strong. Gram for gram, leafy greens such as spinach, kale and chard contain more potassium than bananas, the potassium "poster child." Increased dietary potassium can help protect your heart and reduce your blood pressure.3 Leafy green vegetables are also an abundant source of folate. This essential vitamin is crucial in neural functions. Folate may also reduce the risk of depression and dementia and improve cognitive functioning.4 In addition to the many vitamins and minerals in leafy greens, these dark vegetables also contain fiber. Fiber helps keep your blood sugar level in the desired range and also keeps you feeling full longer, which will help you avoid unnecessary snacking.5 Blendtec's Garden Green Giant Blendtec's Garden Green Giant Juice Now that you know many of the health benefits to leafy greens, you may be wondering how to increase these nutritious vegetables in your diet. A great way to start is with kale green smoothies, especially if you're not yet a fan of eating leafy greens in savory dishes or salads. We've prepared a whole week of green smoothies so you can dive right into a healthier diet. Following the menu below will guide you through the different types of greens and flavor combinations. And while the menu keeps your shopping list to a minimum, it maximizes flavor. Here is what you'll need for a full week of green smoothies:
  • 12 c spinach
  • 4 c kale
  • 5 stalks celery
  • 3 oz avocado
  • 5 bananas
  • 3 oranges
  • 2 apples
  • 4 c frozen fruit
  • Water and ice

A Week of Green Smoothies

Once you've tried the kale smoothies above, get adventurous by experimenting with different combinations of ingredients. Also, check out Blendtec's other delicious green smoothie recipes.Add ingredients to FourSide jar or WildSide+ jar in order listed and secure lid. Select "Whole Juice." Each smoothie recipe produces 2 servings. References:
  1. Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr. 2007; 86:1225–1231.
  2. Fashner J, Ericson K, Werner S. Treatment of the common cold in children and adults. Am Fam Physician. 2012; 15; 86(2):153–9.
  3. Kohlenberg-Mueller K, Raschka L. Calcium balance in young adults on a vegan and lactovegetarian diet. J Bone Miner Metab. 2003; 21:28–33.
  4. Haddy FJ, Vanhoutte PM, Feletou M. Role of potassium in regulating blood flow and blood pressure. Am J Physiol Regul Integr Comp Physiol. 2006; 290:R546-R552.
  5. Mischoulon D, Raab MF. The role of folate in depression and dementia. J Clin Psychiatry. 2007; 68[suppl 10]:28–33.
  6. Slavin JL. Position of the American Dietetic Association: Health implications of dietary fiber. J Am Diet Assoc. 2008; 108:1716–1731.

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58 comments


  • You can use any green (kale, spinach, chard, etc.) in place of the celery.

    Kelli Farley on

  • Is there any thing I can substitute the celery with?

    Carla on

  • Hi Ashley,
    Try starting the toughest ingredients with the liquids first to allow the blade and vortex to focus on those and then add the remaining/softer ingredients last. Depending on the model you are using, you could try to use the Whole Juice button instead of the Smoothie button.

    Kelli Farley on

  • Hi,
    I just had a question about blending clementines. I used them in a green smoothie:
    ~8oz Almond milk
    ~4oz Orange juice (medium pulp)
    2 clementines
    1 C kale
    1/2 C frozen blueberries
    1/2 C frozen strawberries
    ~1 medium frozen banana

    I put it in my Blendtec for the smoothie cycle and while everything else was very smooth and a perfect texture ( I couldn’t detect any seeds from the berries), there were little strand-like pieces throughout. I thought maybe it was from the kale at first (although I didn’t use hardly any stalk), but then thought it could be from the clementines or the pulp in the OJ. Any ideas as to what this was and/or how to get rid of it in my smoothies? It’s not a HUGE deal, but it’s enough to bother me, since the blender is a big investment and I expected it to produce smoother results.

    Thanks in advance! I want to get the most out of this blender :)

    Ashley on

  • Hi Becca,
    The Total Juice is the recipe that is demonstrated at Costco. However, we do allow the demonstrators to get creative with the recipes and change them up a bit.

    Kelli Farley on

  • hi,

    I was in a Costco watching a demonstration on a green smoothie with your blendtec. She said the recipe was from you.
    It included grapes strawberries a pineapple core spinach banana and ice. Is there anything else to add to this recipe? I thought there was usually liquids.

    Becca on

  • Smoothie serving sizes vary from smoothie to smoothie based on ingredients, nutrient profiles and how much each recipe makes. Typically a serving is between 8-12 ounces.

    Kelli Farley on

  • It stands for cup(s).

    Kelli Farley on

  • At home you can put it in the freezer or fridge. At work, probably put it in the fridge. The ingredients may settle to the bottom. Also, it’s best to consume a smoothie within 24 hours of making it.

    Kelli Farley on

  • What does the “c” stand for after the ingredient grocery list

    Bobby on

  • Just got my Blendtec Total Blender last week. I’ve been struggling to get the right recipe to get started. This looks like this will help me get started with my Blendtec and better health. Once I find out which smoothie recipe I like I’d like to take one to work as a lunch meal replacement.

    If I make it the night before should I keep it in the freezer or fridge? What about when I get to work should it be in the freezer or fridge? Will all of the ingredients settle to the bottom? If it does, I don’t think that it would taste good or be easy to drink.

    jmason on

  • How many ounces should each serving be?

    Ashleigh on

  • Day 1
    Servings 2
    Calories 135
    Fat 27 g
    Saturated Fat 0 g
    Cholesterol 0 mg
    Sodium 37 mg
    Carbohydrates 35 g
    Fiber 5 g
    Sugar 20 g
    Protein 2 g

    Day 2
    Servings 2
    Calories 97
    Fat 2 g
    Saturated Fat 0 g
    Cholesterol 0 mg
    Sodium 56 mg
    Carbohydrates 23 g
    Fiber 4 g
    Sugar 14 g
    Protein 2 g

    Day 3
    Servings 2
    Calories 120
    Fat 1 g
    Saturated Fat 0 g
    Cholesterol 0 mg
    Sodium 27 mg
    Carbohydrates 30 g
    Fiber 5 g
    Sugar 17 g
    Protein 2 g

    Day 4
    Servings 2
    Calories 125
    Fat 3 g
    Saturated Fat 0 g
    Cholesterol 0 mg
    Sodium 27 mg
    Carbohydrates 25 g
    Fiber 5 g
    Sugar 16 g
    Protein 2 g

    Day 5
    Servings 2
    Calories 135
    Fat 1 g
    Saturated Fat 0 g
    Cholesterol 0 mg
    Sodium 41 mg
    Carbohydrates 28 g
    Fiber 5 g
    Sugar 15 g
    Protein 4 g

    Day 6
    Servings 2
    Calories 112
    Fat 1 g
    Saturated Fat 0 g
    Cholesterol 0 mg
    Sodium 47 mg
    Carbohydrates 28 g
    Fiber 4 g
    Sugar 15 g
    Protein 2 g

    Day 7
    Servings 2
    Calories 78
    Fat 3 g
    Saturated Fat 0 g
    Cholesterol 0 mg
    Sodium 53 mg
    Carbohydrates 12 g
    Fiber 4 g
    Sugar 7 g
    Protein 2 g

    Kelli Farley on

  • Hello,

    I love my Blendtec but I don’t have time to make my smoothie everyday and so I usually blend for the week and put it into several jars which I put in the refrigerator to consume twice daily. Now I read that if I don’t consume my smoothie in 24 hours (even when kept refrigerated and covered), it will lose a lot of nutrients. So I don’t understand the difference between keeping vegetables and fruits in whole form in the refrigerator and then blend everyday, or blend them all into smoothie and consume for the week? Why are nutrients not not lost if vegetables and fruits are kept whole for a week in the refrigerator? My kale and spinach will tend to wilt if I open the bag and don’t blend right away into juice. Thank you for explaining to me.

    Mikee on

  • Hi Wendy,
    That sounds like a great smoothie. With all those delicious ingredients, the “Smoothie” cycle probably wasn’t long enough to blend it all. Next time, try the “Whole Juice” cycle; it runs a little bit longer and has a different cycle pattern that should help get everything blended up in one blend.

    Kelli Farley on

  • Where can I find the nutritional information for these smoothies. I’m currently using My Fitness Pal and I’m looking to enter these in my food diary.

    Vanessa on

  • I made a smoothie in my blendtech putting in in this order 2 cups water, 2 stalks celery, 1 banana, a half cup kale, a half of an orange and a cup of ice. Inhad to run it on the smoothie setting three times before it blended. Do I need to do something differently?

    Wendy Marx on

  • These smoothies are great for people with type 1 diabetes. I would add a little more protein to the recipes to help prevent large spikes in blood glucose and keep it steady for a longer period of time. Great sources of protein include: non-sweetened yogurt, cottage cheese, low-fat milk, low-carb protein powder, nuts, peanut or almond butter.

    The recipe book contains many smoothies, all with nutrition information so you can dose your insulin based on the carbohydrate content of any particular smoothie.

    Kelli Farley on

  • Once air has been incorporated into the fruits and vegetables (blending to make a smoothie) the oxidation causes the nutrient loss over time. Whole fruits and vegetables take much longer to lose nutrients because they remain in the normal state. Freezing the smoothie or even the fresh produce will dramatically slow down the degradation process. If you want to continue blending your smoothies for the week all at once, I recommend freezing them in a freezer-safe container such as a mason jar.

    Kelli Farley on

  • If you are going to have both servings in the same day, putting it in the refrigerator is best, that way you can easily blend it again for a few seconds, if you wish.

    Kelli Farley on

  • I am a Type 1 diabetic. I do not need to lose weight as I am 6’4 220. Can I drink these smoothies inbetween meals to help maintain a healthy Blood Glucose? I am ordering my Blendtec today. Will the recipe book offer other receipes for a Type 1 diabetic?

    Doug Glascoe on

  • Since the smoothies are two servings, if I wanted to have one for breakfast and one for lunch or dinner, would it be best to refrigerate or freeze the other portion?

    Camille on

  • You can just remove the banana altogether. It just gives it a little extra creaminess. You could try using yogurt.

    Kelli Farley on

  • Nice recipe, but I don’t like banana can you suggest me other alternative instead of banana.

    Jhon on

  • I don’t like bananas and was wondering if I could substitute an orange or apple instead?

    Sarah on

  • You can substitute another ingredient in place of the bananas, the bananas just make a smoother smoothie.

    Kelli Farley on

  • Hi Andrew,
    I don’t personally use the stems, but I know many people that do. It’s really all about personal preference, so you can do it either way.

    Kelli Farley on

  • Regarding chard and kale, am I only using the leaves for the smoothies or can I use the stems as well?

    Andrew on

  • Angel..did you get your Blendtec yet? Ive been saving for one too..hopefully i can get one in the next few week. just curious…..yea Blendtec! I dont know what it is but i dont want a Vitamix, and i considered a Ninja for a few minutes, but nothing is like a Blendtec. I have a perfectly ok oster blender but I want to upgrade.

    mrsdmk on

  • Great question!

    In addition to banana flavor, bananas are generally added to smoothies to give it a nice creamy texture. In order to give your smoothie that creamy feel you can substitute banana with avocado or raw cashews. These will not add the banana flavor, but they will give your smoothie a nice creamy texture with minimal change to the flavor.

    Nathan Hirst on

  • Hi,

    I can’t seem to eat Banana’s. What is a good substiture for fresh Banana in recipes. Please let me know if the replacement should be fresh or frozen.

    Sheri on

  • Instead of celery you can try adding kiwi, avocado or cucumber to substitute the celery in the recipe. Best of luck in trying the recipes!

    Holly Michaels on

  • Hello Latisha! Adding protein powder is a great way to get extra protein in your smoothie. You can also try adding Greek yogurt, milk, or nuts to get protein in your green smoothie. Best of luck to you!

    Holly Michaels on

  • Hi. I’m going to start the smoothies tomorrow. Would it be ok to add protein powder or a protein shake to the ingredients??

    Latisha Tolbert on

  • Nice recipes, Thanks! I’m lucky, because I’m a huge fan of raw kale, and I eat a big salad of the leafy parts every day, but hated wasting the center stalks. I used to cook with them when making stews, but I found they subtracted from rather than adding to the flavor. Then I got the idea to freeze then and put them in my smoothies. I’m shocked and delighted to report that it adds a great texture, and so long as there’s plenty of fruit and banana, it’s still tastes more delicious than “healthy,” even though there is a ton of great fiber in kale stalks. Also: I find that by cutting up and freezing the banana and/or fruit/berries, I need no ice, and the texture is amazing.

    Matthew on

  • Ima alergic, I cant eat any form of celery, are some alternatives for?

    Orest on

  • yes, you can use protein powder and almond milk in these smoothies.

    Kelli Farley on

  • Hello Angel,

    Thank you for your comment. The blends run for 40 seconds on the Smoothie cycle of the Blendtec. You may want to blend for a longer time if you are not using a powerful blender to get the desired smooth consistency. Also, having one serving in the morning and one in the evening is a great way to get fruits and vegetables into your diet. I recommend having adequate protein in the other two meals because these smoothies are not high in protein. Best of luck to you!

    Holly Michaels on

  • Can you use protein powder or almond milk with these smoothies? How many calories, carbs, sugar, etc, are in the smoothies? Which frozen fruits should be mixed together for the best flavor?

    Donna on

  • Hi-first, as a diabetic, these sound amazing, but how many carbs can I count for these? Also-what can I substitute for Avocado, as I am allergic?

    Jill Morales-Ratner on

  • How many calories, carbs, sugar are in each drink? Also, does it matter what frozen fruit is used? Can you suggest a good combination?

    Donna on

  • Hello – I am still saving up for a Blendtec. Can I use my regular blender (maybe leave it blending longer?) until I get my Blendtec? If yes, how long and on what setting? I am sure these kind of blends would probably stress out the motor but my blender is practically unused so it’s still kinda new even though it’s years in age.

    Also – since each day makes 2 servings, I was thinking of having 1 in the morning and at night with 2 small meals in between (you know the old have 4 small meals a day rule?) – is this OK?

    Please advise. Thanks a million!!!!

    Angel

    Angel on

  • Melinda,

    I recommend selecting the “Whole Juice” cycle for these smoothies. With all the whole fruits and vegetables a better product is resulted from the “whole Juice” cycle which blends for 10 more seconds than the “Smoothie” cycle.

    Holly Michaels on

  • So I press the “whole juice” cycle rather than the “smoothie” one?

    Melinda on

  • On day two it just says 1 orange, but then on day 5 and 7 it says 1 orange peeled and halfed? Does that mean on day 2 I put the whole orange in the smoothie rind and all?

    Melissa Hamilton on

  • Yes, the challenge is for one smoothie per day as a meal replacement. Good luck. Let us know how it goes.

    Holly Michaels on

  • I’m gonna start this challenge tomorrow and just want to make sure that this is for one smoothie a day, right? These are meal replacements aren’t they? Looking forward to doing this challenge! Thanks!

    Ashley on

  • Hi Taunya,
    It’s mixed frozen fruit. I hope you’re enjoying your Blendtec and get lots of great use out of it! Welcome to the family!

    Kelli Farley on

  • I’m new to my blendtec so this may be a stupid question but what is “mixed frozen”?

    taunya on

  • Hello Gary. A smoothie will stay good for 24 hours if kept in a sealed container in the refrigerator. Vitamin and mineral loss occurs more over time. For example, if you consume the smoothie 3 hours after preparation the loss will be less than if you consume it 24 hours after preparation. Minimal nutrient loss occurs in 24 hours, which is why it keeps for 24 hours.

    Holly Michaels on

  • I was wondering how long a green smoothie lasts? Can I save one serving for latter in the day as long as I keep it in a sealed, refrigerated container? Do you loose vitamins and minerals in the drink if it is not consumed right away? Thanks for your advice in advance!

    garyb009 on

  • Thanks! Love my Blendtec!!

    garyb009 on

  • Ashlee,
    This is not a juice cleanse but is meant to replace one meal of the day with a green smoothie. One batch makes 2 servings, so if you only need one serving, use half of the ingredients listed in the recipe. Good luck!

    Holly Michaels on

  • I am going to be doing this challenge next week and wanted to make sure I understood correctly. It says at the end that each smoothie creates 2 servings. Should I be substituting a smoothie for 2 meals and then eat 1 healthy meal each day or is this more like a juice cleanse where all I have is the smoothie? Looking forward to trying this.

    Thanks!

    Ashlee on

  • Hello

    Would love to try it, but can you please give me the weigth of the ingredients in grams?

    thanks

    Massimo on

  • Hello Melissa. Day 2 should also be orange, peeled and halved. All oranges should be peeled and halved in this Green Smoothie challenge.

    Holly Michaels on

  • I have been making these every morning for 2 weeks and they are great! Today I made a recipe, poured it in a glass and stuffed it in the freezer to keep it cold as I was hoping to have it after exercising. It was in for about 1 1/2 hrs. and had frozen. I put it in the fridge as I hoped it would soften while I showered and wow! When I came back to it 30-40 minutes later it was the perfect frozen treat… am eating it with a spoon right now and it is SO refreshing! What a happy accident! I might have to always have them this way now – especially come summer!

    Angela Josephine on

  • Massimo,

    The ingredients where the whole fruit/vegetable is included do not need the weight measurements. Where recipe calls for 1 cups of spinach, use 40 grams (80 grams for 2 cups, 120 grams for 3 cups). Where the recipe calls for 1 cup mixed frozen fruit, use 126 grams (252 grams for 2 cups). Where the recipe calls for 1 cup kale, use 28 grams of kale. Also, 1.5 ounces of avocado equals 42 grams. Use 240 ml for 1 cup of water, 480 ml for 2 cups of water, and 720 ml for 3 cups of water. Good luck!

    Holly Michaels on

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