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Nutrient-Packed Protein Shake: Kale, Avocado, Kiwi

 

If you’re looking to improve the quantity of nutrient-dense foods you include in your diet, kale is a phenomenal place to start. As one of the world’s most nutritious foods, hands down, you could literally start improving your health today just by consuming more of this abundant leafy green! And one of the best ways to do that is by tossing kale into your meal replacement shake smoothies!

You may think that adding kale into your protein shake drinks might give them a plant-like taste and gritty texture, but if you use an advanced blender to mix them, you won’t even know that it’s included in your shake! Not to mention that if you use a high-quality meal replacement shake protein powder like 310 Shake – that comes in rich flavors like Chocolate, Strawberry, Mocha, and Salted Caramel – you’ll get amazing flavor plus amazing nutrients all at once.

In this article, we’ll be sharing a superfood greens smoothie recipe that utilizes not only kale, but other major superfoods like avocados and kiwis – plus, 310 Vanilla Shake for creamy, dreamy goodness. This shake tastes like a tropical treat, but can also help improve your health and assist with your weight loss goals with every scrumptious sip. Stay tuned until the end for the full recipe!

But first, though kale is a superfood that has spent quite a bit of time in the spotlight over the last few years, you still may not know exactly why health experts recommend you add it into your dietary regimen, pronto. For starters, let’s take a look at the nutritional facts first. According to the USDA, one cup of the most popular type of kale, curly kale, provides…

Nutrition Facts: Kale

Amount Per 1 cup, chopped (67 g)

Calories 33

% Daily Value*

Total Fat 0.6 g

0%

Saturated fat 0.1 g

0%

Polyunsaturated fat 0.2 g

Monounsaturated fat 0 g

Cholesterol 0 mg

0%

Sodium 25 mg

1%

Potassium 329 mg

9%

Total Carbohydrate 6 g

2%

Protein 2.9 g

5%


In addition, Healthline shows us the particular vitamins and minerals you get in each one-cup serving of raw kale…

  • Vitamin A: 206% of the DV (from beta-carotene)
  • Vitamin K: 684% of the DV
  • Vitamin C: 134% of the DV
  • Vitamin B6: 9% of the DV
  • Manganese: 26% of the DV
  • Calcium: 9% of the DV
  • Copper: 10% of the DV
  • Potassium: 9% of the DV
  • Magnesium: 6% of the DV 

As you can see, kale is jam-packed with vital vitamins and minerals your body requires, especially vitamins A, C, and K! You can get more-than-double the recommended daily value (DV) of vitamin A from just one cup of kale, plus 134% of vitamin C, you can get  684% of the DV of vitamin K in the same amount – making this one of the best sources of that nutrient. And all of this for an extremely low calorie count per serving.

Keeping these nutrient benefits in mind, let's dig deeper and see some of the ways that kale can improve your health on a day-to-day basis…

One of the best sources of vitamin C and K

Move over orange! A cup of raw kale contains more vitamin C than an entire orange! Due to its high antioxidant level, it can help boost your immune system and help your body more effectively fight sickness and disease. In addition, it’s also one of the best sources of vitamin K1,  which supports cardiovascular health and can help you prevent heart disease.

Loaded with additional antioxidants

Fresh green healthy superfood vegetable kale leaves in a black plate on wooden rustic table

Along with vitamin C and K, kale also contains more unique and powerful antioxidants called quercetin and kaempferol, which can help keep your skin and body operating at its best and most youthful state. By fighting the effects of excess free radicals within your body, they contribute to an overall reduced state of inflammation, which has powerful heart-protective effects, and can also help lower blood pressure. Not to mention that these “anti-aging” antioxidants can help reduce the effects of oxidative damage on your skin, and keep it firm, supple, and radiant.

Helps protect eye health

close up shot of woman with blue eyes

Next, kale is very high in beta-carotene, another antioxidant that your body can turn into vitamin A – which is well-known for helping to protect eye health and total vision. In addition, kale is rich in lutein and zeaxanthin, two nutrients that have been shown to help prevent certain eye disorders and problems.

Kale Me Crazy Meal Replacement Shake Recipe

Now that you know some impressive benefits of kale, we’ll go ahead and show you one of our favorite “superfood greens” recipes that uses it. Along with this power-packed leafy green, the shake also includes avocado for dietary fiber and abundant healthy fats; kiwis for even more antioxidants and immune-boosting vitamin C; almond milk for great vitamin E content; and 310 Toasted Coconut, for amazing flavor and well-balanced nutrition.

We hope this recipe fulfills both your hunger and your desire to get more nutrients into your daily diet! Enjoy!

Ingredients:

  • 1 scoop 310 Toasted Coconut
  • 1 cup unsweetened coconut water or coconut milk
  • 1 cup frozen pineapple
  • 1/4 avocado
  • 1 cup kale

Directions:

  1. Combine ingredients in a blender and blend until smooth. 
  2. Serve and enjoy! 

Nutrition: 

  • 284 calories
  • 42 g carbs
  • 29 g net carbs
  • 7 g fat
  • 19 g protein
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