Blueberry Kale Smoothie Recipe
Ingredients (Serves 2)
- 1 cup fresh blueberries
- 1 cup fresh kale, tightly packed (stems removed)
- 1 ripe banana
- 1/2 avocado
- 1/2 cup Greek yogurt (or dairy-free alternative)
- 1/4 cup rolled oats
- 1 tbsp chia seeds
- 1 tbsp almond butter
- 1 tbsp honey or maple syrup
- 1/2 tsp vanilla extract
- 1/4 tsp ground cinnamon
- 1 cup unsweetened almond milk (or any preferred milk)
- 1/2 cup crushed ice
Prep Time
- 10 minutes
Difficulty Level
- Easy
Instructions
- Prep the Ingredients:
- Wash the blueberries and kale thoroughly.
- Peel and slice the banana.
- Scoop the flesh from the avocado.
- Blend the Base Ingredients:
- In a high-speed blender, add the blueberries, kale, banana, avocado, Greek yogurt, rolled oats, chia seeds, almond butter, honey, vanilla extract, and cinnamon.
- Pour in the almond milk.
- Blend to Perfection:
- Start blending on low speed, gradually increasing to high speed until all the ingredients are fully combined and the mixture is smooth.
- Add the crushed ice and blend again until the ice is fully incorporated and the smoothie has a thick, creamy texture.
- Check Consistency:
- If the smoothie is too thick, add a little more almond milk and blend again. If it’s too thin, add a few more ice cubes or a small handful of frozen blueberries and blend again.
- Serve Immediately:
- Pour the smoothie into two glasses.
Tips for Perfect Texture and Consistency
- Pre-soak chia seeds: For an extra smooth texture, pre-soak the chia seeds in a small amount of almond milk for 10 minutes before adding them to the blender.
- Chill your ingredients: Use chilled ingredients to maintain a cold and refreshing smoothie without needing to add too much ice.
- Layer your blender: Place the liquid at the bottom of the blender and the harder ingredients on top. This helps the blender work more efficiently and ensures a smooth blend.
Creative Serving Ideas
- Garnish with Fresh Ingredients: Top each smoothie with a few fresh blueberries, a sprinkle of chia seeds, and a small kale leaf for a visually appealing presentation.
- Smoothie Bowl: Pour the smoothie into bowls and top with granola, fresh fruit slices, nuts, and a drizzle of honey for a more substantial meal.
- Add a Crunch: Serve with a side of crispy kale chips or a piece of toasted whole-grain bread with almond butter for added texture contrast.
Variations and Substitutions
- Vegan Option: Use a dairy-free yogurt alternative such as coconut or almond yogurt.
- Nut-Free: Replace almond butter with sunflower seed butter or tahini.
- Low-Sugar: Omit the honey or maple syrup and use a small, ripe banana for natural sweetness instead.
- Protein Boost: Add a scoop of your favorite protein powder to increase the protein content, especially if having the smoothie post-workout.
Dietary Information
- Gluten-Free: Ensure that the rolled oats used are certified gluten-free.
- Dairy-Free: Substitute Greek yogurt with a dairy-free alternative as mentioned above.
- Vegan: Use both the dairy-free yogurt alternative and maple syrup instead of honey.
