Ingredients
Scale
- 2 cups fresh kale leaves, stems removed (packed)
- 1 medium apple, cored and roughly chopped (about 1 cup)
- 1 frozen banana (previously peeled and sliced)
- ½ cup plain Greek yogurt (or dairy-free alternative)
- 1 cup milk of choice (almond, oat, dairy, etc.)
- 1 tablespoon fresh lemon juice
- 1 tablespoon honey or maple syrup (optional, to taste)
- ½ cup ice cubes (optional, for a thicker texture)
- 1 tablespoon chia seeds or ground flax (optional)
Instructions
- Prep Your Ingredients: Wash the kale thoroughly and remove the thick stems, tearing or chopping the leaves into smaller pieces. Core and roughly chop the apple into chunks (no need to peel unless you prefer). If you haven’t already, peel and slice a banana and freeze it for at least 2 hours or overnight for the best texture.
- Layer Ingredients Properly: Add ingredients to your blender in this order for optimal blending: liquid first (milk), then kale, then apple chunks, Greek yogurt, frozen banana, lemon juice, and any optional ingredients like chia seeds or sweetener. This layering helps create a vortex that pulls everything toward the blades.
- Blend on Low First: Start your blender on the lowest setting for about 10-15 seconds to break down the kale and larger chunks. This prevents overwhelming the motor and ensures everything gets incorporated.
- Increase to High Speed: Gradually increase the blender speed to high and blend for 45-60 seconds, or until the smoothie is completely smooth and creamy with no visible chunks of kale or apple. The mixture should be vibrant green and velvety in texture.
- Check Consistency: Stop the blender and check the thickness. If it’s too thick, add more milk 2 tablespoons at a time and blend again. If it’s too thin, add more ice cubes or a few extra frozen fruit pieces.
- Taste and Adjust: Taste your smoothie and adjust sweetness if needed. If it’s too tart, add a drizzle of honey or maple syrup. If it’s too sweet, add a squeeze more lemon juice. Blend briefly again to incorporate any additions.
- Serve Immediately: Pour into glasses and enjoy right away for the best texture and nutrition. If desired, garnish with a thin apple slice, a sprinkle of chia seeds, or a small kale leaf for a pretty presentation.
Notes
- For the greenest smoothie with no brown spots, use the freshest kale possible and consume immediately after blending
- Frozen banana is key to achieving that creamy, thick milkshake texture without adding ice cream
- If using a less powerful blender, chop ingredients smaller and blend longer for a smooth result
- The smoothie will separate if it sits for more than 15-20 minutes – just give it a quick stir or shake before drinking
- You can substitute spinach for kale if you prefer a milder green flavor
- Add ice cubes if your banana isn’t frozen, but the texture won’t be quite as creamy
- For a protein boost, add a scoop of your favorite vanilla or unflavored protein powder
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Beverage
- Method: Blending
- Cuisine: American
- Diet: Gluten Free
Nutrition
- Serving Size: 1 smoothie (approximately 16 oz)
- Calories: 245
- Sugar: 28g
- Sodium: 85mg
- Fat: 4g
- Saturated Fat: 2g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 4g
- Protein: 11g
- Cholesterol: 8mg