This green smoothie recipe has to be one of the very best. Its quick to make and the simple tasty ingredients deliver all the nutrients we need for optimal health. Use curly kale, or Lacinato, as they have a mild flavor and don't overpower the other smoothie ingredients. The only preparation I recommend is to cut away the tough Kale central stalk. Keep the parsley, spinach and cilantro stems as they are very tender and have loads of flavor. The naturally sweet pear helps to balance the flavors and provides a sweet lift to your day.
Ingredients
1 cup coconut water
20 g Kale
30 g baby spinach
20 g parsley
15 g cilantro
1 tbsp chia seeds
1 pear
Instructions
- Prepare your leafy greens. Wash the 20 g kale leaves, 30 g baby spinach, 15 g cilantro and 20 g parsley in cold water and then leave them on a kitchen towel or cloth. Gently pat them with a paper towel to remove the excess water. Remove the central spine of the kale.
- Wash your 1 pear and gently dry the skin. You may peel it or leave the skin on. I recommend leaving the skin as this holds a large percentage of the fiber and nutrients we are after. Now cut the pear into quarters and remove the core. Finally cut the pear into chunks.
- Add all the ingredients, plus 1 cup coconut water and1 tbsp chia seeds to a blender. Blitz for 2 minutes or until you reach the consistency you prefer.
- Drink immediately. Any leftover can be poured into a jar or bottle, sealed and refrigerated. Drink within 24 hours.
Notes
Note 1 - The measurements offered for the Kale, spinach, cilantro and parsley are approximates and to help give you a ratio of one to the other, and to allow us to calculate nutritional values.
Note 2 - The weights equate roughly to 1 loosely packed cup of kale, 1 loosely packed cup of Spinach, a 1/2 cup of cilantro and a 1/4 cup of parsley.
Note 3 - If you are not using this recipe for weight loss, or you don't need to know the exact nutritional value in the smoothie then just as a handful of each!
Note 4 - I recommend either lacinato or curly kale as they have a milder flavor.
Note 5 - Ripe, bordering over ripe pears are best. They have more flavor and need less time in the blender.
Note 6 - If you can't find, or don't have, chia seeds you can substitute them with flax meal, or leave it out altogether.
YOUR RECIPE NOTES:
Nutrition
Serving: 257gCalories: 115kcalCarbohydrates: 22gProtein: 3gFat: 3gSaturated Fat: 0.5gPolyunsaturated Fat: 2gMonounsaturated Fat: 0.3gTrans Fat: 0.01gSodium: 154mgPotassium: 641mgFiber: 7gSugar: 12gVitamin A: 3780IUVitamin C: 36mgCalcium: 134mgIron: 2mg
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