My hubby and I have been making protein shakes for breakfast for about the last 6 months. We started out putting Spinach in them, which is great. I love spinach. But have you heard about the health benefits of kale? It is the most nutrient dense of all the veggies!! It’s packed with vitamins, minerals, antioxidants and fiber. Why wouldn’t you want to start your day with that?
One cup of kale has only 36 calories, 5 grams of fiber, 180% of your recommended daily requirement of Vitamin A, 200% of Vitamin C, and 1,020% of Vitamin K, according to WebMD .
Carotenoids and flavonoids are the antioxidants that have been are touted with reducing your risk of cancer. There are over 45 different flavonoids in kale. In addition to the antioxidants and the anti-cancer nutrients in the form of glucosinolates, there are also anti-inflammatory nutrients. It will turn the ordinary protein shake into a powerhouse breakfast!!
So enough about kale, let’s get to the recipe ….
2 scoops chocolate protein powder (I prefer the cookies and cream flavor)
1 Tbsp ground flax seeds
1 Tbsp PB2 (optional)
1/2 banana (optional)
1 cup frozen blueberries (or other fruit of your choice)
2 cups kale (YES!)
about 1 cup water
about 1 cup ice, or enough to get it to your desired consistency
Throw all the ingredients in the blender and blend til smooth.
Makes 2 servings.
I think frozen blueberries are best because they change the color of the shake to a brown-ish purple. Especially, if you are trying to sneak the kale in on your unsuspecting spouse. If you don’t mind the green color, frozen strawberries work well too. Probably any frozen fruit would be good, but I try to stay away from those that are high on the glycemic index such as mangoes or pineapples. Don’t get me wrong, I love mangoes and pineapples. I have them occassionally.
Quick tip on bananas – If you have some on your counter that are about to get brown, just peel them and throw them in the freezer. Being frozen actually helps the consistency of the shake.
Bananas are also high on the glycemic index, meaning they create a spike in your blood sugar levels. We don’t do bananas every day, but if we do, we limit it to 1/2 a banana per 2-shake recipe.
Two secret ingredients. PB2 adds that PB flavor without all the fat and calories. And flaxseeds give you the Omega-3s you need. I could probably write a whole post on Flaxseeds too. Love these things!
You could probably throw in any veggie. Once it gets blended, you don’t even know it’s there. In fact, my hubby slipped eggplant in there and I didn’t even know it.
Blend and enjoy!!