33 ratings

The Tropical Kale Smoothie Recipe

April 10, 2014

By

Jess Novak

Thinkstock

If you're just starting out with kale smoothies, this recipe is wonderful: easy, quick, and the bright tropical flavors really mask the taste of the kale.

Learn How to Make a Smoothie.

1

Servings

180

Calories Per Serving

Ingredients

½ Cup mango
½ Cup pineapple
½ Cup coconut water
2 Teaspoons hemp seeds
2 Teaspoons lime juice
¼ Cup ice
1 Cup kale

Directions

Place all ingredients in a blender and purée until smooth.

Nutritional Facts

Servings1

Calories Per Serving180

Total Fat4g7%

Sugar23gN/A

Saturated0.6g3.2%

Protein5g10%

Carbs33g11%

Vitamin A127µg14%

Vitamin B60.3mg14.4%

Vitamin C95mg100%

Vitamin D228µg57%

Vitamin E10mg50%

Vitamin K117µg100%

Calcium90mg9%

Fiber7g29%

Folate (food)78µgN/A

Folate equivalent (total)78µg19%

Iron2mg13%

Magnesium105mg26%

Monounsaturated0.7gN/A

Niacin (B3)2mg8%

Phosphorus174mg25%

Polyunsaturated4gN/A

Potassium705mg20%

Riboflavin (B2)0.2mg9.4%

Sodium138mg6%

Thiamin (B1)0.2mg12.3%

Zinc1mg7%