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Preparation
10 minutes
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Cooking
5 minutes
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Difficulty
Easy
Smoothie made from banana and kale is easy to make, easy to drink, nutritious, and supports safe and effective weight loss. Would you like to try it? Let TasteVN suggest a detailed recipe for you! Now, let’s get cooking together.
Ingredients for Banana Kale Smoothie For 2 – 3 glasses
Kale 4 branches (kale) Banana 1 fruit (cavendish banana) Chia seeds 1 tablespoon Walnuts 1 tablespoon Unsweetened milk 300 ml Salt 1 teaspoon
How to choose fresh ingredients
How to choose fresh kale
- For kale, you should choose short-stemmed plants with dark green (or dark red) leaves that are bright in color, with tightly curled and twisted leaves.
- Choose kale plants that have fresh stems, are not wilted, and do not have any unusual black spots.
- Do not choose kale plants that are too large or have tiny holes appearing on the leaves.
See more: The health benefits of kale
How to choose delicious fresh bananas
- You should choose bananas that are about the size of two fingers, and avoid overly large ones.
- Pay attention to select bananas where, in the bunch, there are green and yellow fruits rather than ones that are all ripe, as this indicates naturally ripened bananas.
- For this smoothie, you should choose to buy ripe bananas because they will be sweeter and tastier than other types of bananas.
- Ripe bananas have a yellow skin, slightly dry, thin, and with a slight darkening; these are the good, chewy bananas. Occasionally, there are small dark spots on the skin.
- Avoid buying bruised or mushy bananas, as they will affect the quality and aroma of the smoothie.
How to choose good quality walnuts
- For walnuts still in their shells, you should choose those with intact shells, not chipped.
- Walnuts that are larger in size tend to be tastier than smaller ones.
- Choose walnuts that feel heavy in your hand, and the nuts should be of uniform size.
- For shelled walnuts, you should pick those that are thick and firm, still covered with a thin layer of skin.
- Avoid purchasing nuts or walnuts that are moldy, have an unusual smell, or are crumbled.
Where to buy chia seeds?
- You can find chia seeds at supermarkets and stores that sell grains.
- When buying chia seeds, pay attention to information about the product’s origin, production date, and expiration date.
- To avoid buying fake or low-quality products, you should visit large stores or order from reputable e-commerce sites.
Required tools:
Blender, cup, spoon, knife, refrigerator,…
How to make Kale Banana Smoothie
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Prepare the ingredients
After buying, soak the kale in diluted salt water for about 5 minutes, then rinse with clean water. Cut the kale into small pieces and let it drain.
Peel the banana, cut it into small pieces, and put it in the freezer overnight.
Tip:
- To keep the smoothie chilled without becoming bland during use, you should freeze the fruit before blending as a substitute for ice cubes.
- You can choose to place the banana in the freezer for at least 4 – 5 hours.
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Make the weight loss smoothie
Add chopped kale, frozen banana, 300ml of unsweetened fresh milk, 1 tablespoon of chia seeds, 1 tablespoon of walnuts into the blender, and blend the mixture until smooth.
Note: Since the frozen banana will be quite hard, when blending, you should add it in small amounts to make it easier for the blender to operate.
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Final Product
Now you have a refreshing weight loss smoothie with a vibrant green color, ready to enjoy. The smoothie is creamy with a moderate sweetness. Although it is a weight loss smoothie, it is very easy to drink, lightly sweet, and delicious.
See more:
Above is a detailed guide on how to make kale banana smoothie simply, quickly, and nutritionally sufficient. TasteVN hopes that with the safe and effective smoothie recipes we share will help you in maintaining your figure. Wishing you success!
*Source of images and recipes shared from Facebook: Linh Nguyễn
