Blueberry Kale Smoothie
This creamy blueberry and kale smoothie offers a balanced mix of low-glycemic fruits and protein, making it an ideal choice for a nourishing breakfast or a refreshing snack that supports blood sugar management.
- Suitable for diets:
- Gluten Free
- High-Fiber
- High-Protein
- Low-Fat
- Vegetarian
Why Diabetes Friendly?
- Low Glycemic Index: Blueberries have a relatively low glycemic index, making them suitable for a diabetes-friendly diet.
- Nutrient-Dense: Kale is high in fiber and antioxidants, which are beneficial for overall health and can aid in blood sugar regulation.
- Protein and Probiotics: The inclusion of milk and yogurt not only adds protein, which can help manage hunger and blood sugar levels, but also provides probiotics for digestive health.
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Ingredients
- blueberries 1 cup
- kale ½ cup
- milk 1 cup
- water ½ cup
- Greek yogurt ½ cup
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Cooking Tips
- Kale preparation: To ensure a smoother texture, remove the stems from the kale if they are particularly thick.
- Consistency adjustment: If the smoothie is too thick, add a little more water or milk to reach your desired consistency. For a thicker smoothie, you can add more yogurt or use frozen blueberries.
- Flavour boost: For an extra flavour kick or to increase the smoothie's nutritional profile, consider adding a tablespoon of flaxseed or a small handful of nuts.
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Instructions
- Place all ingredients in a blender and blend until smooth.1 cup blueberries, ½ cup kale, 1 cup milk, ½ cup water, ½ cup Greek yogurt
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FAQ
- Can I use a different type of milk?
Absolutely. Almond milk, soy milk, coconut milk, or any other milk alternative can be used in place of 1% milk to cater to dietary restrictions or preferences. - Can I make this smoothie vegan?
To make this smoothie vegan, use a plant-based milk and yogurt alternative. There are many options available that can mimic the taste and texture of traditional dairy products. - How can I sweeten the smoothie without adding sugar?
The natural sweetness of the blueberries and the milk should make the smoothie palatable for most. However, if you prefer it sweeter, consider adding a small amount of honey, maple syrup, or a pitted date for a natural sweetener option. - Can I add protein powder to this smoothie?
Yes, adding a scoop of your preferred protein powder is an excellent way to increase the protein content, making the smoothie even more filling and nutritious.
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Nutrition
Per serving
Calories: 258.6kcal
Carbohydrates: 38.8g
Fiber: 4.9g
Sugar: 30g
Fat: 3.6g
Saturated Fat: 1.6g
Trans Fat: 0.01g
Protein: 20.4g
Nutrition Facts
Blueberry Kale Smoothie
Serving Size
2 cups
Amount per Serving
Calories
258.6
% Daily Value*
Fat
3.6
g
6
%
Saturated Fat
1.6
g
10
%
Trans Fat
0.01
g
Cholesterol
16.8
mg
6
%
Sodium
153.2
mg
7
%
Potassium
746.8
mg
21
%
Carbohydrates
38.8
g
13
%
Fiber
4.9
g
20
%
Sugar
30
g
33
%
Protein
20.4
g
41
%
Vitamin C
45.6
mg
55
%
Vitamin D
2.6
µg
17
%
Calcium
505.9
mg
51
%
Iron
1
mg
6
%
Magnesium
60.4
mg
15
%
Zinc
1.9
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
How big is the cup size please? Is this one serving size ingredient portions?
This recipe would yield about 2 cups for 1 serving. It can also be split into 2 servings (1 cup each) if enjoyed as a small snack.