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The Barbel Bistro - Superfood Smoothies for the person on the go



Starting each day with a kale-based smoothie is a sure-fire way to feel more energetic and, well...zoom, zoom! Have your smoothie on an empty stomach then wait until you are hungry to eat to let your digestive enzymes work their magic on these fruit based smoothies. Kale is one of the superfoods – chock full of phytochemicals that are good for what ails you, including tons of fiber, omega-3’s, antioxidant and anti-inflammatory phytochemicals, cancer-preventing nutrients called glucosinolates and lots of micronutrients. Wyatt is getting used to the fact that I don't really follow recipes (hence why it takes me a while to get them up on the blog) – I see recipes as suggestions or ideas only, so I've never really written them down. "Are you really putting broccoli in there???" Ummmm....yes...But I know it helps to have something to start from. What I discovered when I started looking for recipes was that lots of smoothie recipes are high calorie, high fat, and full of unnecessary sugar. So over the past few years I’ve come up with some great smoothie “recipes” that are lower in calories, and still taste delicious! Today, I'm going to share my favorites! Note that raw kale does contain a small amount of oxalates, but not enough to affect anyone with a healthy digestive system. One smoothie with baby kale a day is probably fine, but eating 40-lb of kale a day probably isn't. Its all a matter of moderation no matter what you eat. That said, if you have kidney or gallbladder issues, there is a small chance the oxalates could crystallize so it may be best to avoid it in large quantities. Also while oxalates can reduce absorption of a small percentage of the calcium, its not enough to avoid it. Its so hard to get vegan sources of calcium that I still think its a fantastic addition to any smoothie! Note: ALWAYS use organic produce. Its better for your body and the planet. Better yet, use produce you grow yourself when ever you can (Hey, I’m a gardener so I have to plug the grow your own movement!) Here are my top five kale smoothie recipes: Tropical Kale Smoothie: Baby kale (2-cups), pineapple (1-cup fresh), orange (1-whole), mango (1-cup fresh), chia seeds (2-T), unsweetened coconut water (1-cup), crushed ice (1-cup). Add all ingredients to blender in order and blend, gradually increasing speed to high then blending for 30 seconds. Serves 2. 274 calories per serving. 58 grams carbs, 5 grams fat, 6 grams protein. Kale Cherry Berry: Baby kale (2-cups), orange (1-whole), frozen organic cherries (1/2 cup), frozen organic blackberries (1/2-cup), unsweetened coconut water (1-cup). Add all ingredients to blender in order and blend, gradually increasing speed to high then blending for 30 seconds. Serves 2. 108 calories per serving. 30.4 grams carbs, 0.4 grams fat, 2.9 grams protein, 5.5 grams fiber, 15.9% daily vitamin A, 90.5% daily vitamin C, 29.1% daily calcium, 5.7% daily iron. Kale Vanilla Pineapple Protein: Baby kale (2-cups), pineapple (1-cup fresh), chia seeds (2-T), protein powder (I use Pure Protein Complete by Young Living), unsweetened coconut water (1-cup), crushed ice (1-cup). Add all ingredients to blender in order and blend, gradually increasing speed to high then blending for 30 seconds. Serves 2. 206 calories per serving. 34 grams carbs, 5 grams fat, 9.4 grams protein, 13.3 grams fiber, 13.9% of daily vitamin A, 105.5% daily vitamin C, 21.8% of daily calcium, and 10.2% of daily iron. Green Monster: Baby kale (2-cups), pear (1-whole medium), apple (1-whole medium), kiwi (1-whole medium), crushed ice (1-cup). Add all ingredients to blender in order and blend, gradually increasing speed to high then blending for 30 seconds. Serves 2. 248 calories per serving. 49 grams carbs, 2 grams fat, 12.5 grams protein, 7.7 grams fiber. 188% of daily vitamin C, 20.7% of daily calcium, and a smidge of iron (5.2% of daily allowance). Kale Raspberry Vanilla: Baby kale (2-cups), raspberries (1-cup), 1-scoop of Pure Protein Complete, coconut water (1/2 cup), crushed ice (1-cup). Add all ingredients to blender in order and blend, gradually increasing speed to high then blending for 30 seconds. Serves 1. 200 calories per serving. 31.7 grams carbs, 10.5 grams fiber, 3 grams fat, 13.5 grams protein, 26.8% daily vitamin A, 171.2% daily vitamin C, 27.1% daily calcium, and 10.7% daily iron. You can up the protein to any by adding one or more scoops of protein powder, increase omega-3s by adding chia seeds, or make it a meal by adding Young Living's Power Meal (ask Wyatt or Barbie about this nutritional powerhouse)

or a cup of rolled oats. Just remember to blend the oats with liquid first, then add the kale so it all blends nicely! Enjoy!

#BarbelBistro #oatmeal #nutrition #superfoood #kale #smoothies

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