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Banana, Berry and Kale Smoothie

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Sometimes around this time of year, I know that I’ll be eating big lunches or dinners, so I like to start my day with something healthy and packed of vitamins and nutrients. This smoothie is still very filling, but doesn’t leave me feeling too heavy.

I know sometimes having something cold isn’t necessarily what you crave when it’s cold outside, but I’ll always have alongside it a hot lemon water, a tea or coffee. This also makes a great breakfast-to-go, and I’ll often pour this into a flask to take with me to work.

Further Food Commentary:

The combo of kale, berries, and banana packs a vitamin punch. Taking into consideration the seeds, this has a tremendous amount of fiber; wonderful for the digestive track if you can handle it. Chia seeds have twice as much fiber as flax seeds but they both have tons of minerals and healthy fatty acids.

By Dianne Rishikof, MS, RDN, LDN

Banana, Berry and Kale Smoothie

Stars ( Reviews)

  • Prep Time:10 minutes
  • Cook Time:0 minutes
  • Servings: 1

Ingredients

1 frozen banana (slightly thawed)
handful of mixed frozen berries
1 teaspoon chia seeds or flaxseeds
handful of kale, about 1 cup
– 1 cup of almond milk (you may need to adjust as you go on)
1/2 teaspoon cinnamon

Instructions

1. In a blender, add in the almond milk followed by all of the other ingredients.

2. Blend and keep going until all is smooth and mixed in. You may need to add in a bit more almond milk if it needs to be looser in consistency. Just keep going until it’s right for you!

1. In a blender, add in the almond milk followed by all of the other ingredients. 2. Blend and keep going until all is smooth and mixed in. You may need to add in a bit more almond milk if it needs to be looser in consistency. Just keep going until it’s right for you!

Nutrition Information

Per Serving:  Calories: 282; Total Fat: 5g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 272mg; Potassium: 1306mg; Carbohydrate: 49g; Fiber: 14g; Sugar: 18g; Protein: 11g

 

Nutrition Bonus: Vit A: 290%; Vit C: 176%; Calcium: 64%; Iron: 23%

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