Robyn’s Whole Food Smoothie – Gluten Free, Dairy Free, Vegetarian

This is my little creation that I enjoy several times a week, either for breakfast or as a mid-morning snack.  It’s packed with green goodness from lots of kale which is a nutrient powerhouse that’s packed with vitamins A, K, and C.  Comparing gram for gram, kale contains more than twice the vitamin C of an orange!  It is also rich in folate, fiber, and minerals which are important for brain function, cataract prevention, macular degeneration and possibly cancer prevention due to its high antioxidants that are typically found cruciferous vegetables(1).  Due to the amount of fiber and healthy fat from the avocado and sunflower seed butter, this is a filling smoothie that will give you the energy you need to start your day and should easily hold you over until lunch!   

Servings: 2

Ingredients:

1/2 of 1 large bunch of organic kale, or 1/4 of a bag (I prefer the super dark, Lacinato Kale) 

1/2 of 1 organic banana (less ripe = less sugar, but don’t use if still green!)

1/2 of 1 organic avocado (dark = ripe, but should be firm and not mushy)

1/3 of 1 can of organic pumpkin

1 tbsp protein powder (hemp, or pea) – omit if sensitive like me!

2 cups water (purified or filtered if possible), or almond milk

2 tbsps sunflower seed butter

Optional:  1/4 tsp local honey (not for diabetics or pre-diabetics)


Instructions:

Add the banana, kale (cut into smaller pieces) and water or almond milk and liquefy for approximately 1 minute. Depending if you are using a traditional blender, Nutribullet or Vitamix, you may have to add the kale a little at a time.  It will be crammed in there, but not to worry, with enough water it should blend beautifully.  You may also adjust the amount of water or almond milk to your thickness preference.  Once the ingredients are well-blended, add the remaining ingredients and blend again for approximately 2 minutes, or until the mixture is smooth.  Although I prefer room temperature for better digestion when it comes to almost all liquids (except those that are meant to be hot!), if you prefer a colder smoothie, add a small amount of ice during the first phase.  Lasts 1 day in the fridge.  Enjoy!

Sources:
1. Cancer.gov

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