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    Lesson 8 Recipes

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    Comeworship withme
    - The document provides recipes and instructions for making three different kale-based green smoothies: a banana-strawberry-kale smoothie, a carrot-orange-kale smoothie, and a banana-mango-kale smoothie. - It includes a sample nutrition profile of the banana-strawberry-kale smoothie to demonstrate the nutrients found in a typical kale-based green smoothie. - Users are encouraged to try the fruit combos listed or modify the recipes to customize for their personal needs and tastes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Lesson 8 Recipes

    Uploaded by

    Comeworship withme
    11 views5 pages
    - The document provides recipes and instructions for making three different kale-based green smoothies: a banana-strawberry-kale smoothie, a carrot-orange-kale smoothie, and a banana-mango-kale smoothie. - It includes a sample nutrition profile of the banana-strawberry-kale smoothie to demonstrate the nutrients found in a typical kale-based green smoothie. - Users are encouraged to try the fruit combos listed or modify the recipes to customize for their personal needs and tastes.

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    Lesson+8+Recipes

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    - The document provides recipes and instructions for making three different kale-based green smoothies: a banana-strawberry-kale smoothie, a carrot-orange-kale smoothie, and a banana-mango-kale smoothie. - It includes a sample nutrition profile of the banana-strawberry-kale smoothie to demonstrate the nutrients found in a typical kale-based green smoothie. - Users are encouraged to try the fruit combos listed or modify the recipes to customize for their personal needs and tastes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    11 views5 pages

    Lesson 8 Recipes

    Uploaded by

    Comeworship withme
    - The document provides recipes and instructions for making three different kale-based green smoothies: a banana-strawberry-kale smoothie, a carrot-orange-kale smoothie, and a banana-mango-kale smoothie. - It includes a sample nutrition profile of the banana-strawberry-kale smoothie to demonstrate the nutrients found in a typical kale-based green smoothie. - Users are encouraged to try the fruit combos listed or modify the recipes to customize for their personal needs and tastes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    Essentials of Green Smoothies Lesson 8

    KALE-BASED GREEN SMOOTHIES


    Recipes & Tips

    Activity: Make a kale-based smoothie

    Now it is time for you to practice by making your very own kale-based smoothie.
    As part of this handout you will find recipes and tips for making the 3 smoothies
    that I demonstrated for you in Lesson 8. You will also find a sample nutrition
    profile of the first smoothie to better understand the nutrition characteristics of
    kale-based green smoothies. However, keep in mind that isolated nutrient numbers
    do not represent adequately the full potential of real, whole food.

    Start with the banana-strawberry-kale green smoothie or substitute the


    strawberries for another fruit as you may prefer.

    If you don’t already have the ingredients on hand, be sure to pick some up on your
    next grocery trip.

    Share any comments or feedback about your experience in the comment section of
    this activity.

    Enjoy!

    General:

    • Try the listed fruit combos with other types of leafy greens, multiplying
    the variety of options possible.

    • Modify the “other” ingredients used and their quantities to customize for
    your personal needs.

    udemy.com/u/evitaochel/ 1
    Essentials of Green Smoothies Lesson 8

    Banana-Strawberry-Kale Green Smoothie

    Ingredients:
    • 1 Banana

    • 1 cup (4 - 6) Strawberries

    • 2 TBSP Flax Seeds

    • 1 - 2 cups Kale leaves

    • +/- 1 cup Water

    • 1 - 2 ice cubes (optional)

    Notes and Tips:


    1. Use both fruits in their fresh form, or have one of the fruits come in frozen
    form. If using any frozen fruits there is no need for ice cubes. Green smoothies
    should be room temperature, or slightly chilled.

    2. Tear the kale leaves off of their stalks. This can help in both the blending
    process, specifically if you do not have a high-powered blender, and also with the
    flavor of the green smoothie.

    3. If you have a high-powered blender, always buy whole flax seeds for maximum
    freshness and nutrition benefits. If you do not, ground flax seeds (flaxseed meal)
    may be purchased, or you can grind your own.

    udemy.com/u/evitaochel/ 2
    Essentials of Green Smoothies Lesson 8

    Carrot-Orange-Kale Green Smoothie

    Ingredients:
    • 1 Orange

    • 1 small or ½ large Carrot

    • 2 TBSP Hemp Seeds

    • 1 - 2 cups Kale leaves

    • +/- 1 cup Water

    • 1 - 2 ice cubes (optional)

    Notes and Tips:


    1. Choose fresh oranges when they are in season, for maximum water-content, flavor and
    nutrition.

    2. Choose fresh carrots, preferably from local sources and when in season for maximum
    flavor and nutrition. Consider using the leafy green tops of carrots, which are edible
    and can add a delicate, new flavor to your green smoothies, however only if you know/
    trust the growing conditions of the carrots, as otherwise they can accumulate
    unfavorable pesticide and/or synthetic fertilizer residues.

    3. Hemp seeds offer outstanding sources of healthy fats, including omega-3 fatty acids, as
    well as protein. However they will alter the flavor of the smoothie, or not go well with
    certain smoothie combinations.

    udemy.com/u/evitaochel/ 3
    Essentials of Green Smoothies Lesson 8

    Banana-Mango-Kale Green Smoothie

    Ingredients:
    • 1 Banana

    • ½ of whole Mango

    • ½ cup of Cashews
    (soaked=¼ cup dry)

    • 1 to 2 cups Kale leaves

    • +/- 1 cup Water

    • 1 - 2 ice cubes (optional)

    Notes and Tips:


    1. Bananas offer outstanding nutritional support for our bodies. Be sure to use ripe
    bananas for optimal flavor and health benefits. As bananas ripen, levels of
    antioxidants increase and they also offer other potent immune boosting and
    cancer prevention benefits.

    2. Mango (especially when fresh) tends to gel, so it will produce a thicker smoothie
    consistency. Adjust your water amounts based on your consistency preferences.

    3. Soak raw cashews for about 2 to 4 hours, rinse well, and drain fully after soaking.
    Refrigerate any extras only for several days, otherwise dehydrate them for longer
    storage.

    udemy.com/u/evitaochel/ 4
    Essentials of Green Smoothies Lesson 8

    GREEN SMOOTHIE NUTRITION INFO


    Banana-Strawberry-Kale-Flax
    • 1 Banana (medium)
    • 1 cup Strawberries
    * All numbers are approximate.
    • 2 cups Kale
    ** This smoothie breakdown provides an example of
    • 2 TBSP Flax Seeds (whole)
    nutrition profiles of typical green smoothies.
    • +/- 1 cup Water

    Nutrients Banana Strawberry Kale Flax TOTAL

    Calories 105 50 66 110 331

    Fat 0 0 0 8g 8g (20%)

    Protein 1g 1g 4g 4g 10g (12%)

    Carbs 27g 10g 14g 6g 57g (68%)

    Sugar 14g 7g 0 0 21g

    Fiber 3g 3g 2g 6g 14g

    Vitamin A 75.5IU 17IU 20,604IU 0 20693.5IU

    Vitamin C 10.3mg 86mg 160.8mg 0.2mg 257.3mg

    Vitamin K 0.6mcg 3.2mg 1094mcg 0.8mcg 1098.6mcg

    Vitamin B1 0 0 0.2mg 0.4mg 0.6mg

    Vitamin B2 0.1mg 0 0.2mg 0 0.3mg

    Vitamin B3 0.8mg 0.6mg 1.4mg 0.6mg 3.4mg

    Vitamin B6 0.4mg 0.1mg 0.4mg 0 0.9mg

    Folate 23.6mcg 35mcg 38.8mcg 17.8mcg 115.2mcg

    Calcium 5.9mg 23mg 181mg 52.2mg 262.1mg

    Iron 0.3mg 0.6mg 2.2mg 1.2mg 4.3mg

    Magnesium 31.9mg 18.8mg 45.6mg 80.4mg 176.7mg

    Potassium 422mg 220mg 598mg 166.6mg 1406.6mg

    Sodium 1.2mg 1.4mg 57.6mg 6.2mg 66.4mg

    Zinc 0.2mg 0.2mg 0.6mg 0.8mg 1.8mg

    udemy.com/u/evitaochel/ 5

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