Kale & Blueberry Smoothie
A healthy, delicious and nutritious smoothie packed with protein, fruit and vegetables that is perfect as a snack or a breakfast meal.
Ingredients
- 50g / 2 cups Kale
- 100g (3.5oz or 2/3 cup) blueberries
- 100g (3.5oz or 1/2 cup) apple
- 1 tbsp flax seeds
- 1 tbsp pumpkin seeds
- 60g (2.1oz or 1/2 cup) almonds
- 1 thumb-size ginger
- 400g (14.1oz or 1 2/3 cup) filtered water
Instructions
- Place all the ingredients in a blender, blend well and serve
Notes
This is an easy breakfast smoothie that contains a high amount of protein, good fats and 1.5 portions of fruit and veg per day. Blueberries are packed with antioxidants which support eye, cardiovascular and gut health. Kale is full of phyto-chemicals that support liver detoxification and hormone health, and protect against cancer. The smoothie also contains flax and pumpkin seeds and is suitable to be used in a seed-cycling protocol, during the follicular phase, which is the first part of the menstrual cycle (first 2 weeks).
The smoothie is packed with omega 3, zinc, magnesium, potassium, vitamin C, E and K, and provides a balanced start to your day.
Approximate micronutrient information per serving:
Vitamins
B1 (Thiamine) - 0.1mg (11%)
B2 (Riboflavin) - 0.5mg (43%)
B3 (Niacin) - 2mg (14%)
B5 (Pantothenic Acid) - 0.4mg (8%)
B6 (Pyridoxine) - 0.1mg (11%)
B12 (Cobalamin) - 0µg (0%)
Folate - 37.3µg (9%)
Vitamin A - 62.9µg (9%)
Vitamin C - 30.8mg (41%)
Vitamin D - 3.3IU (1%)
Vitamin E - 8.3mg (55%)
Vitamin K - 108.5µg (121%)
Minerals
Calcium - 158.5mg (16%)
Copper - 0.4mg (48%)
Iron - 2.3mg (13%)
Magnesium - 136.6mg (43%)
Manganese - 1.3mg (73%)
Phosphorus - 240mg (34%)
Potassium - 476.5mg (18%)
Selenium - 7.6µg (14%)
Sodium - 18mg (1%)
Zinc - 1.5mg (19%)
% RDI based on an adult female
Nutrition Information:
Yield: 2 Serving Size: 370g (13oz)Amount Per Serving: Calories: 280kcalTotal Fat: 19gNet Carbohydrates: 15.6gFiber: 7.8gProtein: 9.5g
