Kale is a food that not only supplements nutrients but is also good for health. Hurry up to get into the kitchen with TasteVN to make 3 smoothie recipes with kale combined with other fruits for the whole family to enjoy!
1. Mango Banana Kale Smoothie
Preparation
15 minutes
Cooking
5 minutes
Difficulty
Easy
Ingredients for Mango Banana Kale Smoothie For 2 people
Ripe mango 2 pieces Banana 1 piece Kale 1 cup Yogurt 1/2 cup Honey 2 tablespoons
How to choose fresh and delicious ingredients
How to choose sweet and delicious mangoes
- Choose fruits that are evenly yellow, with the flesh of the mango firm at the stem, not soft or wrinkled, and the stem slightly indented into the flesh.
- Good mangoes will have taut skin, not bumpy, and small dark spots. Fresh mangoes without preservatives have a strong sweet aroma and essential oils at the stem.
- Avoid choosing mangoes that are too soft or too hard. Naturally ripened mangoes will have a certain firmness, feel solid in hand, and won’t be crushed when pressed.
How to choose fresh and sweet bananas
- Choose naturally ripened bananas (such as Siam bananas, ripe bananas, etc.) for a delicious smoothie.
- Avoid buying bruised bananas with soft or dark spots.
- Choose banana clusters with both green and yellow fruits. Bananas ripened with chemicals will ripen evenly, making this a very important factor in selecting safe bananas for the family.
- Choose bananas with small black dots (commonly referred to as bird eggs), ripe bananas emit a characteristic light fragrance.
Tools needed
How to make Mango Banana Kale Smoothie
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Prepare the ingredients
Peel the mango and cut it into cubes. Peel the banana and slice it into 2cm rounds.
Wash the kale with cold water. Cut the kale along the leaf veins to divide the leaves into two parts, then chop them finely.
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Blend the smoothie
Add mango, banana, and kale to the blender. Next, add 1/2 cup of yogurt and 2 tablespoons of honey into the blender.
Blend all the ingredients together until the mixture is smooth and creamy, then turn off the blender.
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Final product
The sweet taste of mango, combined with the fragrant flavor of banana, and a bit of green vegetable mixed with a light sourness makes it irresistible due to the flavor that this smoothie brings. This smoothie is not only good for digestion but also great for skin beauty, making it very suitable for women!
2. Peach Kale Smoothie
Preparation
15 minutes
Processing
5 minutes
Difficulty level
Easy
Ingredients for Peach Kale Smoothie Serves 2
Kale 15 gr Ripe mango 1/2 fruit Fresh peach 5 fruits Almond milk 100 ml Ginger 1/2 piece Cinnamon powder 1/4 teaspoon Honey 2 teaspoons
How to choose sweet peaches
- The best peach size is about the size of a teacup, round and with a diameter of 3 – 5cm.
- The peach skin has soft fuzz. Therefore, when processing, you need to wash it thoroughly several times to remove the fuzz.
- When ripe, peaches have a yellow and deep red color.
- When held, they feel firm, and if you press lightly on the fruit, it should not be soft.
- When tasted, a good raw peach will be crispy, juicy, and have a light sweet-sour taste. For ripe peaches, the flesh will be yellow, smooth, with a more pronounced sweet and sour flavor.
Required tools
Blender, knife, glass
How to make Peach Kale Smoothie
-
Prepare the ingredients
Peel the mango and cut it into cubes. Wash the peaches, then slice them thinly.
Wash the kale thoroughly, drain, and then cut off the stems.
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Blend smoothie
Put the fruit and kale into the blender. Then, pour in 100ml of almond milk, 1/2 piece of ginger, 1/4 teaspoon of cinnamon powder, and 2 tablespoons of honey.
Next, turn on the blender at high speed to blend the ingredients together until it becomes a smooth mixture, then turn off the machine and pour it into a glass.
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Final product
The peach kale smoothie has the sweet and sour taste of mango and peach, along with the refreshing flavor of kale. The spicy aroma from ginger and cinnamon will provide energy and nutrients for the body to start a new day.
3. Melon kale smoothie
Preparation
15 minutes
Processing
5 minutes
Difficulty
Easy
Ingredients for Melon kale smoothie Serves 2
Kale 200 gr Melon 1/2 fruit Cucumber 2 fruits Orange 2 fruits Honey 1 tablespoon
How to choose fresh ingredients
How to choose sweet and delicious melons
- Outer skin: should have clear raised stripes, green in color. Avoid selecting fruits with stripes that are gradually turning brown or have bruises.
- Weight: if you choose fruits that you want to store for a few days, select those that are a bit heavier; if you are buying to enjoy right away, choose those that are of moderate weight or slightly lighter.
- Aroma: a good melon will have a light, pleasant fragrance, reminiscent of watermelon. If there is an unpleasant smell, do not buy those fruits.
- Sound: hold the melon close to your ear and shake it gently. If you hear a light sound inside the melon, it is ripe and can be enjoyed immediately.
How to choose fresh cucumbers
- Choose cucumbers that are green, fresh, and uniform in color; be careful not to choose those with yellowed or bruised skin.
- Select cucumbers that are straight and not too curved, as these tend to be less bitter and crunchier than shorter or curved ones.
- Cucumbers with rough skin and small size are often lacking in moisture and will not be crunchy and may taste bitter, so be cautious to avoid selecting bitter cucumbers.
- Additionally, cucumbers that are small at one end and large at the other, or vice versa, are usually overripe, with many seeds inside, making them less tasty and crunchy.
How to choose delicious oranges
- Oranges with a deep color, thin and glossy skin are always juicy. Do not choose those with blemishes or bruises, as they may harbor mold or be rotten.
- It is best to choose heavier oranges, as they will be juicy. You can smell each orange to sense the aroma of ripe and fresh oranges.
- Choose oranges that are ripe, with a ripe color and yellow spots, not uniformly colored; if the orange is uniformly bright yellow, it may have been treated with chemicals.
Tools needed
Blender, knife, glass.
How to make Melon Kale Smoothie
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Prepare the ingredients
Cucumbers are washed clean, seeds removed, and sliced thinly. The melon is peeled, seeds removed, and cut into cubes about 2cm.
Kale is washed clean and drained. Remove the stems and chop finely.
Extract the juice from the orange, discarding the seeds.
Tips to prepare cucumbers without bitterness:
- Cut off both ends of the cucumber and rub them vigorously in a circular motion until a layer of white foam appears. Remove this white foam, and the bitterness in the cucumber will be gone.
- Slice the cucumber in half lengthwise. Sprinkle a little salt on the cut surface of one half and rub them together until white foam appears. Then rinse the cucumber with water and enjoy.
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Blend the smoothie
Add all the melon, cucumber, and chopped kale into the blender. Next, add the extracted orange juice and 1 tablespoon of honey into the blender.
Blend all the ingredients together until the mixture is smooth, then turn off the machine.
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Final Product
The smoothie not only provides many vitamins but also has a unique taste with the sweetness of cantaloupe, the tartness of orange combined with the light freshness of cucumber and kale blending together.
How to Choose Fresh and Delicious Kale
- Choose plants with dark green leaves and stems that are still fresh, not wilted, or showing signs of yellowing, browning, or small holes.
- Opt for small or medium-sized kale as it will be softer, sweeter, and more flavorful compared to larger leaves.
Health Benefits of Kale
- Rich in nutrients, low in calories, containing many beneficial substances for the body.
- High in antioxidants, preventing aging.
- A rich source of vitamin C.
- Reduces cholesterol, avoiding the risk of cardiovascular disease.
- Kale also contains a significant amount of vitamin K, helping to prevent heart disease and osteoporosis.
- Rich in antioxidants.
- Contains a high amount of beta-carotene, increasing the vitamin A levels in the body.
- Contains eye-protecting nutrients.
- An excellent ingredient for weight loss diets.
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3 kale smoothie recipes are both diverse and simple, right? Wishing you to create truly nutritious smoothies!
*Refer to images and recipes from Cooky.vn
