Characteristics

A green smoothie offers an excellent way to start your day with greens. It offers alkalizing benefits, as well as nutrient dense calories packed with micronutrients. It is naturally low is sodium, cholesterol free and rich in fiber. It is quick and simple to make, and so delicious that it can easily be enjoyed the whole family.

TYPE: Breakfast, Snack
PREP TIME: < 15 mins
SERVINGS: makes about 14-16oz for 1 regular or 2 small servings

  • Raw
  • Vegan
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Corn-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

  • 1 Banana (organic)
  • 1/4 - 1/2 cup Pineapple (organic)
  • 1 large Kale leaf (or 2 smaller ones; organic)
  • 2 TBSP Flax seeds
  • 1 cup Water (filtered, natural spring)
  • Optional: 2 ice cubes, or make one of your fruits frozen (not both) for a cold smoothie.

TOOLS:

Preparation Steps

  1. Peel the banana, and place into your blender.
  • Prepare the pineapple by removing the top, cutting into four quarters and removing the peel of one quarter (store the rest). Watch video on how to prepare pineapple. Cut into smaller chunks with core intact and place into blender.
  • Rinse the kale well, and tear the leaf away from the stalk. Compost the stalk and place leaf/leaves into your blender.
  • Add 2 tablespoons of flax seeds into the blender.
  • Add in about 1 cup of water into the blender, or more depending on desired consistency.
  • Blend on high speed until mixture is smooth (about 15 to 30 seconds with Vitamix).
  • It is good to enjoy it at room temperature, but if you would like it colder you can blend in some crushed ice cubes or make one of your fruits be in frozen form.
  • Pour into glass and enjoy! For maximum nutritional integrity, enjoy it fresh.

Tips

  • Substitute chia seeds for flax seeds for a variation of nutrients. You can also try hemp seeds, but note that hemp seeds will change the flavor of the smoothie.

Meal Nutritional Benefits

Kale

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and anti-cancer benefits
  • provides vitamins, especially vitamins A, C, K, and most B vitamins, including folate
  • provides minerals, especially potassium, calcium, phosphorus, magnesium, iron, and selenium
  • supports optimal health, weight, healing, and prevention
  • supports healthy eyesight, blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, infections, diabetes, osteoporosis, arthritis/rheumatism, and other diseases
  • for more information, visit the kale detailed overview from World’s Healthiest Foods

Bananas

  • provide healthy carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin A, C, E, K, and most B vitamins
  • provide minerals, including potassium, magnesium, phosphorus, calcium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy digestion, blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • for more info, see the bananas overview on World’s Healthiest Foods

Flax Seeds

  • provide healthy fats, protein, carbohydrates, and fiber
  • excellent source of omega-3 fatty acid ALA, including an outstanding omega-3 to omega-6 ratio (3:1)
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, including vitamin C, E, K, and most B vitamins
  • provide minerals, especially manganese, magnesium, phosphorus, copper, selenium, iron, copper, calcium, and potassium
  • support optimal health, weight, healing, and prevention
  • support optimal brain, immune, cardiovascular, and digestive health
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the flax seed overview on World’s Healthiest Foods

Pineapple:

  • Good source of antioxidants
  • good source of (in descending order): manganese, vitamin C, vitamin B1, copper, fiber and vitamin B6
  • promotes healthy immune system, promotes healthy digestion, antioxidant protection to reduce risk of cancer, protects against macular degeneration and enhances proper energy production
  • for more information, visit the pineapple detailed overview from World’s Healthiest Foods