Health Benefits of Kale Pineapple Smoothie

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By: Francis Appiah



KALE PINEAPPLE SMOOTHIES & ITS HEALTH BENEFITS


Smoothies are one of the easiest and tastiest ways to add as many diverse ingredients to one meal as possible. Kale Pineapple Smoothie is more special because it includes the perfect prescription for a healthy gut: prebiotic fiber (banana), probiotic bacteria (yogurt), colorful phytonutrients (pineapple and kale), and even more fiber from the chia seeds! 

Start your morning with this refreshing smoothie to kickstart your day (and gut health).


INGREDIENTS FOR MAKING KALE PINEAPPLE SMOOTHIES 


(1). 1 cup plant-based yogurt (unsweetened, unflavored, store bought)


 (2). 2 handfuls organic kale, destemmed, leaves only (about 2 cups)


 (3). 2 cups pineapple (fresh or canned, unsweetened)


 (4). 1 medium banana (ripe)


 (5). 2 table spoon of chia seeds


 (6).1 cup of water


NOTE: Add all ingredients to a blender and blend until smooth.



SUBSTITUTION INGREDIENTS


Instead of kale, try watercress, mustard greens, or broccoli sprouts.


In place of pineapple, use mango or a combination of the two.


Instead of yogurt, use plant-based kefir.


STORAGE


Store leftovers in an airtight container in the refrigerator for up to 3 days. Add more water as needed for consistency.


ACTIVE NUTRIENTS AND HEALTH BENEFITS IN KALE PINEAPPLE SMOOTHIES


The amount of vitamins A, K, B6 and C, calcium, potassium, copper and manganese, fiber, antioxidants, anti-inflammatory, probiotics properties, iron, and a wide range of other nutrients found in each of the listed ingredients thus; Kale, Pineapple, yogurt, chia seeds and banana.


TAKE HOME


All the above listed nutrients found in the ingredients combined to make Kale Pineapple Smoothie a very diabetes-friendly, weight loss- friendly,  helps manage blood pressure, boosting gut or digestive health, protection against cancers and also help prevent various health problems which everyone must try at home.


NOTE: This kale smoothie tastes best right after being blended, but can be refrigerated for up to 4 hours (good results) or up to 1 day (less optimal results).


NUTRITION


SERVING: 1(of 2)

CALORIES: 228kcal

CARBOHYDRATES: 29g

PROTEIN: 11g

FAT: 10g

SATURATED FAT: 2g

CHOLESTEROL: 1mg

POTASSIUM: 702mg

FIBER: 3g

SUGAR: 14g

VITAMIN A: 6731IU

VITAMIN C: 95mg

CALCIUM: 247mg

IRON: 1mg



The writer is currently a Doctor of Naturopathic Medicine ND student at the Nyarkotey University College of Holistic Medicine and Technology (NUCHMT) a Medical Journalist and a Laboratory Technician.

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