From Soups to Smoothies: 19 Recipes For Kale (2024)

FAQs

Do you have to cook kale before putting it in a smoothie? ›

One cup of raw kale contains even more vitamin C than an orange! You can eat kale raw in a smoothie (no need to cook it first). The raw kale flavor is strong on its own, but the other ingredients mellow it.

The leafy greens like kale and spinach in green smoothies are a great source of vitamin K1. Research has shown that people with a high intake of vitamin K1 are have a lower risk of bone fractures, osteoporosis, and decreased bone mineral density. Leafy greens are much higher in vitamin C than other vegetables.

Plus, the little chunks that kale is frozen is makes it so easy to just toss into a smoothie. You can use fresh, or swap the kale for a more neutral green like spinach if you prefer. Hemp seeds: Hemp seeds give this protein a little extra kick of protein (9.5g for 3 Tbsp).

Best Kale for Juicing: Curly kale, baby kale, or Red Russian kale are best for juicing as they are mild in flavor. Best Kale for Smoothies: This could be red kale or baby kale, both are just as mild and sweet. I always reach for one of these kale varieties when making Kale Pineapple Smoothie recipe.

Steaming is a better option than boiling because you don't lose as many nutrients with this cooking method, according to Gray. “You're not giving it heat treatment for very long, so it's closest to raw that you can get and you still are cooking it to some degree,” she said.

“Cancer studies seem to show that raw kale is more beneficial than cooked, while cholesterol studies seem to show that steamed kale is more beneficial than raw,” says Harris, who recommends a bit of both in your diet. But whatever you do, don't boil, saute or stir-fry the veggie too long or with too much added liquid.

Anytime! Although a lot of people swear by drinking them in the morning, you'll benefit from drinking smoothies at any time during the day. A lot of people like to drink green smoothies in the morning as a breakfast alternative, which is great if you're busy and would normally turn to a less-healthy option.

The answer is yes, absolutely. Green smoothies are still a great way to get the nutrients your body craves. But, as with anything else, be mindful of your choices — rotate your ingredients, wash produce thoroughly and allow yourself a few “smoothie-free” days every week so you can try other nutrient-dense foods.

Spinach holds its own with higher doses of magnesium, iron, and potassium. Both are nutritional power-houses, so it really comes down to your particular health needs, though with the extra vitamin C in kale, it's a strong choice for the winter months when the flu is knocking at your door.

How do you make kale smoothie less bitter? ›

Balance the flavors: Kale has a strong flavor, so try pairing it with strong-flavored ingredients like berries, bananas, or nut butter to balance out the taste. You can also try adding sweeteners like honey or maple syrup to make the smoothie more palatable.

This recipe is a great option for those who are hesitant to eat more kale. This smoothie has a lightly sweet, tropical flavor thanks to the mango, banana, and orange juice to help hide the bitter flavor from the dark leafy greens.

But it is the extra-tender, milder-tasting leaves of the Brassica napus kales — the Russo-Siberian ones, mostly from Northern Europe and Northern Asia — that Mr. Still calls “the best of the best.” Red Russian and Siberian are the two best known to gardeners. Napus types are especially good for salads.

To avoid excess moisture, wrap the whole bunch of kale in a layer of paper towels, and store in a supermarket plastic bag or a zip-top plastic bag in the refrigerator crisper drawer. The kale should keep for 1 week.

Lacinato kale is just right for soup because it doesn't disintegrate or fall apart if cooked for a long time. Even after it's reheated, kale retains its integrity. Its earthy-but-sweet flavors blend well with beans, a highly desirable soup ingredient. Besides tasting good, Lacinato kale is good for you.

Kale holds its texture well when cooked, and it can be steamed, stir-fried, roasted or eaten raw. You can blend it into smoothies, roast it to make kale chips, wilt it into soup, mash it with potatoes or turn it into pesto.

With frozen kale though, there is likely a slight decrease in the nutritional value because frozen kale is generally blanched before freezing. Cooking kale can decrease its vitamin C and antioxidant value. However, the nutrient loss is low and vitamin C is abundant in a variety of foods.