Kale Case Study

1843 Words 8 Pages
Creamy Kale Smoothie
Serves 2/ Prep time: 10 minutes

Kale is often used in smoothies for its nutrition profile and the fact it can combine well with many different ingredients. Kale can help fight cancer, supports cardiovascular health, and reduces inflammation in the body. You can use kale raw, but cooking this fabulous green lightly boosts its health benefits. For example, steamed kale lowers cholesterol levels more than raw.

Under 30 Minutes, One Pot

1 cup unsweetened almond milk
½ cup lightly steamed kale
¼ cup cream cheese
1 tablespoon hemp seed
2 (7g) packets stevia
2 cups ice cubes

1. Place the almond milk, kale, cream cheese, hemp seed, and stevia in a blender and pulse to combine.
2. Add the ice and blend until smooth and thick
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Finding an acceptable extract can be a matter of personal taste as well as trial and error. If you can find banana extract powder, created from dehydrated or freeze-dried banana peel and fruit, you might be more pleased with the taste.

Under 30 Minutes, One Pot

½ cup coconut milk
¼ cup plain Greek yogurt
2 tablespoons hemp seeds
2 (7g) packets stevia
1 teaspoon banana extract
2 cups ice cubes

1. Place the coconut milk, yogurt, hemp seeds, stevia, and banana extract in a blender and blend until combined.
2. Add the ice and blend until smooth.
3. Pour the smoothie into 2 glasses and serve.

Per Serving
Calories: 201
Fat: 18g
Total carbs: 5g
Fiber: 2g
Net carbs: 3g
Sugar: 3g
Protein: 7g

Fat 78%/Carbs 8%/Protein 14%
2:1

Chocolate Mint Smoothie
Serves 2/ Prep time: 10 minutes

This classic taste combination combines the richness of chocolate with the sharpness of fresh mint. The best mint to use for this recipe is peppermint rather than spearmint because it has a stronger flavor and always purchase or harvest young, small leaves to avoid bitterness. Mint is a folk remedy for stomach complaints, headache, and sleep
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Pour the smoothie into 2 glasses and serve.

Vanilla Bean Smoothie
Serves 2/ Prep time: 10 minutes

Coconut oil has reached super food status in the last few decades after spending years on the do-not-eat list for many healthy diet enthusiasts. The high saturated fat content of this oil was linked erroneously with heart disease until it was reported that ⅔ of the saturated fat in coconut oil is a medium chain fatty acid (MCFA) MCFAs are easily digested and are converted by the liver to energy rather than stored as fat.

Under 30 Minutes, One Pot

1 cup almond milk
½ avocado
2 tablespoons egg white protein powder
1 teaspoon coconut oil
Seeds from 1 vanilla bean
¼ teaspoon ground cinnamon
2 cups ice cubes

1. Put the almond milk, avocado, egg white powder, coconut oil, vanilla bean seeds, and cinnamon in a blender and pulse to blend.
2. Add the ice and blend until smooth and thick
3. Pour the smoothie into 2 glasses and serve.

Try Instead: Vanilla beans add a rich, pure flavor to recipes, but if you do not have these shiny dark beans on hand, you can use 2 teaspoons of vanilla extract instead. Make sure you purchase pure vanilla extract instead of artificial to get the best results and no bitter

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