The Blueberry Kale Smoothie I posted awhile back is one of my most popular posts and was even featured at Adventures in Mindful Living, so I thought that I would share one of my other favorite smoothies!
Blackberries are rich in bioflavonoids and vitamin C and have high antioxidant levels. They also have a high tannin content which can help to reduce intestinal inflammation. They provide a sweet, rich flavor which is the part I like best! Chia seeds are a wonderful source of both Omega-3 and Omega-6 fatty acids (they contain more Omega-3 than salmon!). They are also packed full of fiber and minerals. I find them in ground form on the natural food aisle at my grocery store.
Blackberry Chia Smoothie
1 cup organic frozen blackberries
1 cup organic greens (I usually use spinach or kale)
1/4 cup organic vanilla yogurt (you could replace this with a little more water for dairy-free)
1 tbsp ground chia seeds
1/4-1/2 cup of water (start with 1/4 and add as needed)
Add the yogurt first, followed by the greens, chia seeds and blackberries. Pour the water over the top and blend! Enjoy!
Sounds gross, right? If you had told me that I would be eating or drinking something with kale a year ago, I would not have believed you. In fact, I didn’t even know what kale was. It’s an intimidating vegetable, and I haven’t quite figured out how to incorporate it into our weekly veggies but it’s such a nutritional powerhouse that I’m going to. This is my first stab at it, and it worked really well (You can’t even taste it!).
The health benefits of kale are amazing! It is one of those cancer preventing, cholesterol lowering super foods. One cup of kale has more than 100%of the daily recommendations for vitamin C, more than 200% of vitamin A, and more than 600% of vitamin K. It is also a good source of potassium, manganese, iron, and other minerals. Sounds like something we should all be eating right?
But how? I don’t know about you, but introducing new and “strange” vegetable to my kids usually doesn’t go so well. I figured, why not try to hide it in something yummy? And so the Kale and Blueberry Smoothie was born. Did I mention that you can’t even taste the kale?! The kids like it, and I like it so give it a try!
Kale and Blueberry Smoothie
- 1 cup of fresh kale, roughly chopped
- 1/2 cup frozen blueberries
- 3/4 cup of frozen tropical fruit medley
- 2 tsp honey
- 3 oz vanilla greek yogurt (you could substitute regular yogurt or omit this)
- 3/4 cup of water
Just throw it all into your blender and blend away! It’s important to use frozen fruit, otherwise it will be runny. I try to use organic ingredients, especially the kale and blueberries (they are most prone to pesticide contamination). Enjoy!
Until our next adventure,