Smoothies are one of my favorite things, not only because they're delicious and easy, but also because they're a powerhouse of nutrition and a great way to get greens into kids (and adults) who wouldn't normally eat them! This KaleBerry smoothie is one that I make more often than any other for my family. With the right balance of ingredients, the taste of the kale (which I happen to love!) is virtually undetectable by even the most critical tongue.
Kale happens to be the second most nutrient dense food in the WORLD (and my favorite vegetable)! It's chock full of antioxidant vitamins, minerals (lots of iron and calcium), fiber, amino acids, and the ever important omega 3 and 6 fatty acids. It's readily available at supermarkets, and definitely abundant at farmer's markets (my personal preference) where you'll get the freshest crop and therefore the highest nutrient content. It can be bought in bulk at a more than reasonable price at farmer's markets and can be frozen for year round use.
Berries, like strawberries, blueberries, and raspberries, also rank very high in nutrition content, being one of the top ten nutrient dense foods on earth. They're loaded with powerful antioxidants, phytochemicals, dietary fiber, and minerals. Berries also have the lowest carbohydrate content of all fresh fruits. They're commonly available at supermarkets and farmer's markets, and, just like kale, berries can be bought in bulk and frozen for year round use. Frozen berries are also available year round in supermarkets, being a great choice because they're picked at peak ripeness and then quickly frozen, preserving nutrient content. For the best price and quality, I prefer Trader Joe's organic frozen fruit. Nature's Promise and Cascadian Farms also market organic frozen fruits which are a little more expensive, but still very good.
I tend not to measure my smoothies by methods other than handfuls, palmfuls, and pinches, even when following recipes that call for it. I prefer to throw things together quickly and experiment with different ingredients each time I make something. The ingredients for this smoothie are pretty basic, and at the bottom of the recipe you'll see suggestions for adding a little flair if you prefer, which I alwasy do. Enjoy!
KaleBerry Smoothie Recipe
Yeild: 4 servings
(all organic highly recommended)
2 large kale leaves, or 1 handful of chopped kale**
1 heaping handful of blueberries**
1 heaping handful of strawberries**
1 heaping handful of raspberries** (these best mask the kale flavor)
enough water (unsweetened rice or almond milk work nicely, too) to cover about 3/4 of blender ingredients
**More can be added once blending has commenced, depending on what will fit in your blender and what consistency you like. The more the merrier!
In honor of the coming of spring and St. Patrick's Day, we celebrate the common clover! Did you know that clover is edible, and highly nutritious? It's abundant in your own back yard and beyond, and it's abundant in nutrients including calcium, lecithin, chromium, magnesium, potassium, silicium, vitamins A, E, C, B2, and B3. It also has anti-inflammatory, expectorant, and anti-asthmatic properties, as well as being a detoxifier in the body. I'd call that lucky clover, for sure! So, when you head out to hike this spring and come upon some wild clover sprouting from the ground, take a bunch and have a snack. The flavor is refreshingly light and mild, with the youngest shoots showing off a slight lemon flavor. Wild edibles have more to offer than many of us know!
Intentional Chocolate is a conscious company making amazing chocolates that are blessed by master meditators - some who have trained with the Dalai Lama - to hold the following intention: “Whoever consumes this chocolate will manifest optimal health in body and mind. Whoever consumes this chocolate will experience an increased sense of energy and well-being." They started making these chocolates in 2007 and clinical evidence has shown that those who ate one serving per day experienced decreased stress, increased energy, greater calmness, enhanced focus, and better general well-being. I'm not kidding! Evidence validating the power of intention is strong, so consider giving a conscious gift of delicious good wishes to a loved one on this Valentine's Day (or any day!); bless them with some Intentional Chocolate!