Post-workout kale shake

Vegetable and fruit cocktails are a brilliant invention – they’re full of vitamins, micronutrients and fiber, easily digestible and can be made of virtually everything. They are also delicious and quick to make. What could you want more?

We distinguish 2 kinds of cocktails:

  • shakes – based on dairy products (milk, joghurt, kefir, buttermilk) – great after workout, as fruits/vegetables supply fast carbs and electrolytes, while the dairy base provides proteins for muscle regeneration.
  • smoothies – based on water – irreplaceable when we want to lose a few stone – thanks to fiber contained in vegetables and fruits it gives a feeling of satiety and supplements witamins and nutrients. Because we blend everything with water, we get a balanced, yet low-caloric meal.

One of my favourite ingredients is kale, that’s why today I present a kale shake. To add some sweetness and smooth structure we’ll add some banana.

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NUTRITIONAL VALUES

Kale has only 49 calories in 100g, yet it is filled with the following nutrients:

  • vitamins: A, B6, B9 (folic acid) C (very high content), K
  • trace elements: calcium, magnesium, iron, potassium, phosphorus,
  • Beta-carotene: – binding free radicals and protects skin from sunlight
  • fiber: – responsible for the feeling of satiety
  • protein: – in 100g kale we find 4g of vegetable protein

 RECIPE

składniki

INGREDIENTS:

  • handful of kale (ca. 50g)
  • 1 banana
  • 180 ml kefir

PREPARATION:

  1. Remove the lignified part of kale (it gives the bitter taste)
  2. Put all the ingredients into a blender container
  3. Mix and pour into a glass

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