Smoothies are just plain fun, aren’t they? Fun to make and fun to drink. They’re great for breakfast on-the-go, pre- or post-workout boosts or as a satisfying snack. They are vibrant, cool and creamy. And they are as simple to prepare as this matcha kale power smoothie. While not all smoothies are created equally, it is important to try to pack as much of a nutritious punch as possible when considering what to throw into the blender. Think ‘green’ for the main ingredient: as in a leafy green like spinach or kale or rainbow veggies like beets or carrots. Updated: September 2020
To offset the potential bitterness or heaviness of the vegetables, add some fruit for natural sweetness or consider adding ginger root for zing. Or both! I usually add bananas to give it a creamy texture, and then ice cubes, almond milk or coconut water instead of water or cow’s milk.
Whatever fruit the kids don’t eat in their school lunches the day before is also tossed into the blender! Usually that means apple slices, grapes, pears and mango. You can also freeze these once the kids come home, and substitute them for the ice cubes. As you know, my youngest is a picky and minimal eater, so starting each day with a smoothie filled with nutrients has made a huge difference.
Protein Powders in Smoothies
Additions of protein powder or super foods like hemp hearts, chia seeds and matcha green tea powder offer extra power and energy boosts. I buy the protein powders with added greens, so I’m certain that at least one meal per day is super-substantial.
And to sweeten the deal, consider adding honey or maple or agave syrup to your smoothie, as opposed to artificial or refined sugars. In my experience, though, these aren’t necessary with a bit of banana or other fruit.
Ingredients
- 250 ml (1 cup) water
- 125 ml (1/2 cup) plain or vanilla Greek yogurt
- 1 scoop (approx. 45 g or 3 1/2 Tbsp) vanilla-flavoured protein powder
- 3 g (1/2 tsp) Matcha green tea powder
- 1 handful (approx. 1 to 1 1/2 cups) washed, de-stemmed and roughly chopped kale
- 1/2 mango (approx. 1/2 cup), cubed (fresh or frozen)
- 1 small banana in chunks (this was a last-minute addition as the protein powder taste was a bit overpowering)
- 4-6 ice cubes
Instructions
- Add ingredients to blender in the order in which they appear.
- Liquids should go first. (Note: if you forget to add the water first, as the author did, just add it in at a later step.)
- Pulse the blender or start on low setting, depending on model.
- Gradually increase speed and blend for about a minute, or until desired consistency is reached.
- If smoothie is too thick, add water, 1/4 cup at a time, and blend.
- If a sweeter smoothie is desired, consider adding a tablespoon or maple syrup, honey or agave syrup.
Nutrition Facts
Matcha Kale Power Smoothie
Serves: 2
|
Amount Per Serving: cups
|
||
|---|---|---|
| Calories | 199 | |
| % Daily Value* | ||
| Total Fat 2.2 | 3.1% | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium 233 | 9.7% | |
| Total Carbohydrate 39 | 13% | |
| Dietary Fiber 8 | 32% | |
| Sugars 39 | ||
| Protein 24 | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Urban Mommies
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