This Blueberry Kale Smoothie is the ticket to getting more vitamins into your (and your kid’s) diet. With both kale and chia seeds, plus blueberry, banana, and dates for sweetness, it’s packed with vitamins and minerals. Great for a hot summer day or breakfast on the go.
Sometimes during the warmer months you just don’t want a piping hot plate of eggs for breakfast. Even toast can seem too much. This is where smoothies come in. They’re cold, easy to make, and a way to get in some extra veggies and vitamins. It’s a win-win-win.
Smoothies are great for getting some extra greens in. This recipe uses kale, but spinach is another great green to use in smoothies. If that’s more up your alley, check out my Spinach Avocado Smoothie.
Kale typically grows in abundance around here, and I’ve been getting mine from a friend who operates a farm locally, Twinkle Toes Farm. She grows several different kinds so I had plenty to choose from (she grew the two green types in the picture below – gorgeous!).
I’m learning to love kale, especially when it’s incorporated into something – a frittata, some gluten free pasta, or in this case, a smoothie.
I realize kale isn’t everyone’s cup of tea. That’s where this next bit of info comes in.
Why Do People Put Kale In Smoothies? And Why Is Kale Good For You?
- Kale packed with vitamins (such as A, C, K, and Folate – a B vitamin),
- Kale’s also packed with minerals (such as phosphorus, potassium, calcium, and zinc), and
- Kale has both protein and fiber.
As for why to use it in smoothies, it makes it easy if you’re kale-averse. If the taste or texture of kale isn’t you’re thing (or your kids thing), you can throw a few leaves in and still get some of the health benefits.
But is it okay to put raw kale in smoothies?
Yes, it definitely is! This recipe, and most smoothie recipes that use kale, call for it to be used raw.
Now on to the next healthy ingredient – chia seeds.
Why Use Chia Seeds In Smoothies? And Why Are Chia Seeds Good For You?
Similar to kale, there are also a number of benefits to eating chia seed. Online articles about chia seeds are from some of the same sources as were written on the benefits of kale – WebMD, Dr. Axe, and Healthline. A short list of the what makes chia seeds good for you include:
- They’re high in vitamins and minerals (like calcium, potassium, and magnesium),
- They’re high in antioxidants, and
- Chia seeds have both protein and fiber.
So why would you put chia seeds in smoothies? Same as kale, they’re easy to throw in and get the health benefits while covering up the taste and texture if you’re averse to that.
But can you put raw chia seeds in a smoothie?
Same as with the kale – yes, you can! Adding some raw chia seeds into this smoothie actually helps thicken it up a bit.
Alright, enough of a health lesson. On to the recipe.
How to Make a Blueberry Kale Smoothie
You’ll need a little forethought for this recipe as the banana and blueberries have to be frozen ahead of time. If you only have fresh and try to make this, it’s going to just be juice and not a smoothie. You could try throwing some ice cubes in there to make it more smoothie like, but it’s way easier to start out with frozen fruit.
Now for this seriously simple three-step process:
- Take out your blender base and pitcher.
- Dump all the ingredients into the pitcher.
- Blend it all together.
You will need to measure the ingredients out. And you will also likely need to stop the blender a couple of times to stir things up and make sure everything is getting well blended.
This recipe makes enough for four 6-ounce servings, or two 12-ounce servings if it’s your breakfast.
Looking for some more easy summer food ideas? Try these out:
- Gluten Free Shrimp Pasta Salad
- Gluten Free Teriyaki Chicken Kabobs
- Three Ingredient Raspberry Peach Nice Cream
- PB&J Chocolate Covered Frozen Banana Pops
If you try out this Kale Blueberry Smoothie recipe (or any other recipe) then don’t forget to rate the recipe and let me know how it went in the comments below. Seriously, I love hearing from you!
Pin this Kid Friendly Blueberry Kale Smoothie for Later!
Recipe for Kid Friendly Blueberry Kale Smoothie
Kid Friendly Blueberry Kale Smoothie
- A blender
- A long utensil (like a table knife)
- Cups (to drink the smoothie out of)
- 1 frozen banana cut into slices
- 2 cups frozen blueberries
- 2 dates pitted
- 1 large kale leaf stem removed
- 1 tablespoon chia seeds
- 1.5 cups almond milk
- Take out the blender pitcher and base.
- Wash the kale in water and dry off with a towel. Pluck the leaf portion of the kale from the stem and gently massage to soften the kale a bit. Stick the kale in the blender pitcher.
- With a measuring cup and spoon, measure out the frozen blueberries and chia seeds (respectively) and put them in the blender.
- Place the banana, dates, and almond milk in the blender.
- Put the lid on the blender and first set to low, then medium, then high.
- If the ingredients aren’t blending together, turn the blender off and mix them together with a long utensil (like a butter knife).
- Turn the blender back on again, up to the high setting. Repeat the process until all ingredients are fully incorporated.
- Pour the smoothie into cups and enjoy!
- If you’re serving it to kids, make sure to really blend everything together well. If it’s not blended well, the texture of the little bits of chia seeds and/or kale leaves might also put off some kids.
- If you like your smoothies less sweet, you can use one date or even omit the dates completely.
- If you don’t like chia seeds, or are worried your kids won’t like them in the smoothie, simply omit them.