A Week of Green Kale Smoothie Recipes

one week of green kale smoothie recipes
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.

58 comments


  • Holly Michaels

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


  • Angela Josephine

    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!


  • Holly Michaels

    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!


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