A 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 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:
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
- 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.
- Fashner J, Ericson K, Werner S. Treatment of the common cold in children and adults. Am Fam Physician. 2012; 15; 86(2):153–9.
- Kohlenberg-Mueller K, Raschka L. Calcium balance in young adults on a vegan and lactovegetarian diet. J Bone Miner Metab. 2003; 21:28–33.
- 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.
- Mischoulon D, Raab MF. The role of folate in depression and dementia. J Clin Psychiatry. 2007; 68[suppl 10]:28–33.
- Slavin JL. Position of the American Dietetic Association: Health implications of dietary fiber. J Am Diet Assoc. 2008; 108:1716–1731.
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.
How many ounces should each serving be?
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
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.
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.
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