Monday, 8 February 2016

Kale smoothie bowl

Kale is one of the worlds healthiest foods, it has more nutrients per serving than most other foods. Its high in vitamin A, vitamin C and Vitamin K. It also contains potassium and calcium, absolutely crammed with antioxidants, and is very low in calories, yet manages to be quite filling. I've taken to eating it every day and feel much better for it. I got bored of eating it (like cabbage, it has a mild, but dull taste) so I thought I'd make it taste a little more interesting by mixing it with fruit. This smoothie bowl contains all of the nutrients listed above, as well as fibre and essential fatty acids from the flax seed, potassium and a natural sweetness from the banana, and heart disease fighting power from the blueberries.

This is a quick and easy way to get a phenomenal amount of nutrients into your body. You can put it into a thermal and take it to work, have it for breakfast, or a healthy snack throughout the day. This only takes 15 minutes from start to finish.

Ingredients - serves 2

About 4 handfuls of Kale (stalks removed)
2 handfuls of frozen blueberries 
2 tablespoons natural yoghurt (use soy to make it dairy free)
2 heaped tablespoons milled (ground) flaxseed
1 large banana

Remove all the thick stems from the kale, then boil it in a saucepan on high heat for around 8 minutes, once the leaves are soft, drain the water into a separate jug/container for later. Put the kale to one side to cool for 5 minutes.

In the blender, put the kale, yoghurt and flax seed, blend until the kale has become liquid. This may take 30 seconds or so as Kale is a fibrous vegetable. Add spoonfuls of the kale water every so often until consistency is relatively smooth.

Through the top of the blender, add small chunks of banana every ten seconds, allowing enough time for each piece of banana to be blended before adding the next. After every few chunks, add a few tablespoons of the kale water too. Keeping the water the kale was boiled in means you aren't wasting any of the nutrients usually lost in the cooking process.

 Once all the banana is incorporated, add the frozen blueberries a few at a time with the blender on, don't add to many at one time or the blender will complain (metaphorically) Once all the blueberries are well blended we're done!

This makes two servings, I make a batch and eat half that same day, and save the other half for the next morning. This is a healthy and very low calorie/ very low fat breakfast for those that need something in the mornings, but don't want to feel overly full. If you crave a bigger breakfast you can add muesli, bran flakes or granola, Topping it with nuts and seeds will add protein and flavour. Other optional extras are raisins, berries and coconut flakes. If the natural sweetness of the banana and blueberries isn't enough you could drizzle on some agave nectar or honey. The variation possibilities are endless.

This will keep in the fridge for 48 hours, but I've left it 3 days and its tasted fine, although the texture does tend to thicken the longer you leave it, but this can be remedied by adding extra water.

P.S. If there's any kale water left over, drink it! it will taste like shit but it is so, so good for you. Think of it as the worst/best green tea you'll ever have. (I just down it in one, like medicine)

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