Do I have to steam the kale?

I strongly recommend it, but you certainly don't have to. Steaming the kale makes the leaves softer and easier to blend which in turn makes the smoothie creamy and not gritty. Steaming greens like kale also has the benefit of reducing the oxalate content which can be irritating to some individuals. Steaming the kale also helps make it milder in flavor and easier to digest.

Do I freeze the banana whole?

You can freeze the banana whole or in chunks. The important thing is that you peel the banana before you freeze it. See my guide for how to freeze ripe bananas .

Can I use frozen strawberries in place of frozen berries?

Yes frozen strawberries will work just fine. Frozen sweet cherries are also great in this smoothie.

How does this green smoothie aid weight loss?

This Weight Loss Smoothie with kale can aid weight loss by providing low-calorie, nutrient-dense ingredients that help satiate hunger. The fiber content in leafy greens and fruits promotes digestion, reduces cravings, and stabilizes blood sugar. Consuming green smoothies can replace higher-calorie meals, leading to a caloric deficit that encourages weight loss. For more help with weight loss to your specific needs, please speak to your healthcare provider or a dietitian.

Weight Loss Smoothie with Kale

Ingredients

Units Scale

1 large bunch of kale (you can use curly kale or lacinato kale)
1/4 cup hemp seeds
2 cups jarred or fresh carrot juice
1 frozen ripe banana, broken in half
2 cups frozen berries (I used a mixture of strawberries, blueberries, and blackberries)
2 tablespoons cocoa powder or cacao powder
2 scoops unsweetened protein powder

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Instructions

Prep your kale for the smoothie by removing the leaves from the stems. Place the leaves in a salad spinner or in a large bowl of water to rinse the leaves thoroughly. Spin the kale dry or shake the leaves to get rid of excess water.
Place the kale leaves in a steamer basket or in a microwave-safe bowl. Steam the kale for 3-4 minutes on the stovetop in a steamer basket or for about 2 minutes in the microwave.
Set the steamed kale aside while you prepare the smoothie. You don’t have to steam the kale, but I find that it make the flavor milder and also makes the smoothie easier to digest. Feel free to leave the kale raw if you prefer.
In the pitcher of a high-speed blender like a Vitamix or a Blendtec, combine the hemp seeds, carrot juice, frozen banana, frozen berries, cocoa powder, and protein powder.
Then, use tongs to transfer the steamed kale to the top of the smoothie mixture inside the blender pitcher.
Lock on the lid and then blend the smoothie for about 60 seconds, or until it is smooth and creamy.
Serve immediately, or refrigerate any leftovers for up to 48 hours in a covered container.

Notes

One bunch of kale will yield about 3 cups of kale leaves when the stems are removed.
You can also use baby kale in this recipe, but you won’t need to steam baby kale as long as regular kale.
You can also substitute any other type of leafy green in this recipe for the kale including collard greens, bok choy, chard, or spinach.
Feel free to use your favorite frozen berries in this smoothie. Frozen sweet cherries are also great.
Feel free to use chia seeds instead of hemp seeds, if you prefer. You can also use almond milk or orange juice instead of carrot juice.

Author: Carrie Forrest, MPH in Nutrition
Prep Time: 15 minutes
Cook Time: 5 minutes
Category: Smoothie
Method: Blender
Cuisine: Healthy
Diet: Vegan

Nutrition

Serving Size: 1/3 of recipe
Calories: 304
Sugar: 21.4 g
Sodium: 162.6 mg
Fat: 7.8 g
Saturated Fat: 1 g
Carbohydrates: 42.5 g
Fiber: 6.8 g
Protein: 22.9 g
Cholesterol: 0 mg