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.
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
INGREDIENTS:
- handful of kale (ca. 50g)
- 1 banana
- 180 ml kefir
PREPARATION:
- Remove the lignified part of kale (it gives the bitter taste)
- Put all the ingredients into a blender container
- Mix and pour into a glass