SERVES 1 • PREP TIME: 5 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN
5-INGREDIENT, 30 MINUTES OR LESS, ONE-POT
Typically, smoothies are high in sugar and lack protein. All the smoothies in this book are well balanced, featuring lean protein, healthy fat, and dietary fiber. Kale is not only high in vitamin C, vitamin K, and copper, but it has also been found to bind to bile acids in the digestive system, preventing their absorption and lowering cholesterol levels. This smoothie is refreshing, it includes antioxidant-rich berries, creaminess from the almond butter, and subtle sweetness from the dates. The soymilk adds protein to the dish, and the kale adds heart-healthy benefits without changing the taste.
1 cup frozen mixed berries
½ cup kale
2 teaspoons creamy raw unsalted almond butter
1 cup unsweetened soymilk
2 small dates or 1 Medjool date
Combine the berries, kale, almond butter, soymilk, and dates in a blender and blend for 1 minute until the ingredients are well combined. Serve immediately.
SUBSTITUTION TIP:
For a grassier taste, a host of heart-healthy antioxidants, and a good source of copper, add 1 teaspoon of spirulina to the smoothie. Spirulina is a green-blue algae that has a potent antioxidant, phycocyanin, that gives it anti-inflammatory
properties.
Per serving:
Calories: 277; Total fat: 10g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 106mg; Potassium: 507mg; Magnesium: 78mg; Carbohydrates: 38g; Sugars: 27g; Fiber: 8.5g; Protein: 11g; Added sugar: 0g; Vitamin K: 70mcg