Kale is an amazing food everyone should try just because it is so full of important nutrients doing their job of keeping us healthy.
One cup of raw kale contains:
Just 33 calories
2.5 grams of fiber helping with digestion and making you feel full
Good source of protein providing 13 grams slowing down digestion leaving you satisfied for hours
Excellent source of vitamin C with 80 mg and vitamin A with 515 mcg, both boosting the immune system
Good source of folate at 19 mcg, a B vitamin key for brain development
Contains alpha-linolenic acid, an omega-3 fatty acid
Great source of potassium at 300 mg which helps lower blood pressure
A whopping 1062 mcg of vitamin K – necessary for blood clotting and building strong bones
Whether cooked or raw, kale is a winner in promoting your health. Another way to get kale into your diet is through a smoothie. This smoothie is one everyone will enjoy – even the pickiest eater!
HIGH PROTEIN KALE PINEAPPLE SMOOTHIE – Makes 4 servings
Instructions
1. Put all the ingredients in the blender.
2. Blend until smooth.
3. Serve right away.
Ingredients:
1 cup plain yogurt or almond milk
½ scoop whey protein powder (optional)
2 overripe bananas, peeled, sliced, and frozen
2 cups pineapple chunks (fresh, frozen, or unsweetened canned)
1 cup washed kale leaves with stems removed
1 tablespoon lemon juice
