Two Spectacular Superfoods

There are a great number of superfoods, power foods, whole foods, whichever name you choose to use. These foods are named because of their nutrient-density and healing properties and should be a part of your daily diet. Today, I’ve chosen two of my favorite superfoods and smoothie recipes containing blueberries and kale.

Blueberries: An Antioxidant Superfood

Blueberries are loaded with antioxidants and flavonoids. High in manganese, potassium, vitamin C and K, they have been shown to lower the risk of heart disease and cancer. This lovely bluish-purple berry also boasts great anti-inflammatory properties, and studies suggest blueberries may even improve memory.

• Vitamin K
• Vitamin C
• Manganese
• Potassium

 Kale: Powerhouse Superfood

Kale is a member of the cruciferous vegetable family, which includes broccoli, Brussels sprouts, arugula, and collard greens. This leafy green comes in different varieties: black (lacinato), curly (dinosaur), Red Russian, Italian, and flowering Kale. It’s a standout superfood high in antioxidants, fiber, vitamins, cancer-fighting substances, and other medicinal compounds.

• Vitamin A
• Vitamin K
• Vitamin C
• Vitamin B6
• Manganese
• Calcium
• Copper
• Potassium
• Magnesium
• Also contains Vitamin B complex: Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin)
• Iron
• Phosphorus

Blueberry and Kale Smoothie Recipes

I’ve incorporated green smoothies into my diet for several years. It’s a great way to include superfoods into your diet, especially on days where you’re on the run, or simply have little time to cook. I usually make them for breakfast, but they can be a quick meal anytime of the day. Below are two of my favorites.

 

BLUEBERRY KALE SMOOTHIE

1 to 2 cups loosely packed chopped kale leaves (stems removed)

1 to 1 1/4 cups frozen blueberries, preferably organic

1/2 C. almond milk, coconut milk, or soy milk

1 banana (preferably frozen)

1 tsp lemon juice

1 to 2 tbsp. Agave Nectar or honey (optional)

DIRECTIONS

1. Dump the almond milk, kale leaves, blueberries, banana, lemon juice, and Agave nectar in a blender until the kale is really tiny green flecks. (You may wish to start with 1 cup kale and then blend first. If you feel the taste and color of the smoothie can stand a little greening, add more kale to taste and blend away.)
2. Serves 2 to 3 glasses.

*Use frozen fruit to make smoothie cold. You may add your favorite protein powder to the blend if desired.

Tip: The blueberries in this green smoothie give the green smoothie a purplish color—the more blueberries, the deeper the purple tint.

 

Almond Kale Delight

3/4 cup of Kale loosely packed chopped kale leaves (stems removed)

1 small frozen banana, sliced

3/4 cup almond milk

3/4 tbsp almond butter

1/8 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp ground ginger

Option: Add 1/2 cup iced coffee for an extra dose of antioxidants.

DIRECTIONS

1. Dump the almond milk, kale leaves and blend until kale leaves are little specks.
2. Add banana, almond butter, cinnamon, nutmeg, ginger, and blend until smooth.
3. Serves 2 to 3 glasses.

*Use frozen fruit to make smoothie cold. You may add your favorite protein powder to the blend if desired.

Hope this was helpful and you enjoy my green smoothie recipes!