Are you after a low-calorie drink bursting with vitamins and rich in antioxidants and fibres? This colourful kale and raspberry smoothie is all you need.
The ingredients we selected for this veggie and fruit shake are among the most nutritious on the planet . Keep reading to learn more about what makes this smoothie so incredibly healthy, or scroll below to the recipe and get this done!
We love mixing fruit and veggies in drinks. For this recipe, we chose kale and raspberries for two reasons: they fuel our bodies with powerful nutrients, and their joyful colours make for such a pretty layered smoothie!
Kale is truly the king of vegetables (or queen?). It's rich in minerals like magnesium and potassium, which are critical for healthy nerves and muscles. A single cup of kale also has almost 10% of your recommended daily calcium intake. We love this about kale, as calcium is usually hard to get on a vegan diet.
And then, of course, there are the vitamins. Less than 100 grams of kale will cover all your daily needs for vitamin A, vitamin K, and vitamin C. Moreover, it's rich in powerful antioxidants and other substances that keep our blood pressure and immune system happy and reduce bad cholesterol.
This leafy green also packs a generous amount of fibres, that keep our guts healthy and make us feel satiated for longer. If you want to lose weight, then fibres are your best friend.
Very few foods are as awe-inspiring as kale, but that doesn't make raspberries any less special.
These red berries are packed with nutrients but have very few calories. They also have many of the minerals and vitamins of kale, with the addition of vitamin E and iron.
Raspberries also have loads of fibres and antioxidants. Lots of studies found they can help with losing weight and fighting arthritis .
If all this wasn't enough, we boosted our smoothie with the superfood spirulina and acai berry powder.
But enough school, we hope we convinced you there's no healthier smoothie out there than this. Let's get it in your belly right now!
Can I make kale and raspberry smoothie without yogurt?
You can certainly make this smoothie without yogurt. We used it because we needed a denser blend of raspberries and kale to create a layered shake.
If you don't care about the pretty layers, then go ahead and replace the yogurt with water. Use more or less water to get a runnier or denser result, as preferred.
If instead, you still want to make a layered drink but don't want to use yogurt, then replace it with bananas. Based on our recipe above, you can swap 150 grams of yogurt with a full banana per each serving.
One last tip. If you don't want to use greek yogurt due to dairy allergies, why not use plant-based ones instead? To keep our kale and raspberry smoothie vegan, we used soy yogurt, and it worked great!
Coconut yogurt is another tasty dairy-free option that you can use here.
How can I boost this smoothie with extra nutrients?
Like we mentioned in our introduction above, this smoothie comes naturally packed with nutrients. But who's to say we can't make this shake even healthier? Let's take a look at a few options.
First of all, we suggested above you use spirulina and açai berry powder and blend them with kale and raspberry, respectively. Both of these ingredients are superfoods and have heaps of nutrients and antioxidants. We talk more about these divine ingredients in our spirulina latte and acai berry bowl recipes.
If you need a protein boost, then consider adding in a spoon of peanut butter or almond butter. You could also use protein powder, but we like to use less refined ingredients whenever possible.
Chia seeds are another excellent add-in for this kale and raspberry smoothie. They provide a good dose of healthy fats, antioxidants and fibres. Chia seeds are rich in omega-3 fats, essential fatty acids that help lower cholesterol and protect against heart attack and strokes.
If you want to learn more about making healthy smoothies, check out our article on how to make a balanced smoothie.
How to make a raspberry smoothie with milk?
We used yogurt in our recipe, but there are many types of milk you can use as a replacement. Let's take a look at a few options below.
Cow milk. The classic option and an excellent source of calcium if you are not vegan or allergic to dairy.
Then there's soy milk. Soy is the most common replacement on a vegan diet to dairy. It is a bean rich in proteins, with low saturated fats and no harmful cholesterol. The good news is that many of these properties are present in soy milk as well. The bad news is that many people are allergic to soy.
Coconut milk is an obvious choice for many smoothie lovers. Allergies to coconut are much rarer than soy's, making this a fantastic option for an allergen-free shake.
Finally, If you are looking for a less fatty alternative to coconut milk, give almond milk a try. The average cup of almond milk has almost 1/10th the fats of coconut milk. On top of it, almonds are rich in healthy fats, vitamin E and other helpful minerals. But if you are allergic to nut trees, you are likely to be allergic to almond milk as well, so be careful.
If you are not allergic to it, we suggest you use almond milk in our kale and raspberry smoothie, as a replacement to yogurt. It's delicate yet nutty flavour will be a perfect match with the other ingredients.
Can I use frozen raspberries to make this smoothie?
Using frozen raspberries for this recipe is an excellent way to turn this smoothie into a summer drink. Moreover, blended frozen berries are denser and will form a solid base to make a layered smoothie with kale.
Making frozen raspberry and kale smoothie is very simple. You will just have to make small changes to our recipe above. Let us tell you how below.
If you don't already have frozen berries, start by placing the raspberries in the freezer. Once frozen, you can begin to follow our steps above.
Step 1 doesn't change, use kale and yogurt as described.
For step 2, take the frozen berries and add them to the blender with the other ingredients, except for yogurt. We used yogurt to make the red layer of the smoothie dense enough to hold the green kale part. Now that the berries are frozen, we won't need it.
That's all there's to it. Enjoy your frozen berries smoothie!
Is raspberry and kale smoothie good for weight-loss?
This raspberry and kale smoothie is incredibly healthy and makes an excellent weight-loss recipe. Prepared with low-carb and low-fat ingredients, it provides plenty of nutrients in just 230 calories per glass.
Each serving has 50% of your recommended daily intake for fibres and 30% for proteins. These nutrients keep you full for longer and curb hunger, thus making it easier for you to stick to your weight loss goal.
Le'ts have a look at these fantastic smoothie ingredients:
Kale, Raspberries, Beetroot: low in carb and sugars to keep your blood sugars in check and prevent cravings.
Soy yogurt: a low-fat source of plant-based proteins to curb hunger and avoid overeating.
Flaxseeds: a source of fibres and omega-3 to keep healthy fats and stay satiated for longer.
If you are looking for an easy smoothie recipe to help you lose weight this low-carb smoothie is definitely a must-try. We love making healthy smoothies, so make sure to check out our favourites here!
Can I have this kale and raspberry shake if I am diabetic?
Our kale and raspberry smoothie is suitable for people who have diabetes and those on a low-sugar diet.
All the ingredients we used are low-carb and low-sugar, and we have not added any extra sweeteners to the ingredients. So if you are on a low-sugar diet or are already familiar with the sugar-free cuisine, you just have to follow our recipe above.
Above we suggest those that prefer a sweeter smoothie, to add a splash of honey or maple syrup. But there are other sugar-free sweeteners you can use, like erythritol. We have used this remarkable ingredient in various recipes and can learn more about it in our sugar-free glaze recipe.
- Fresh Ginger Root
- Spirulina (optional)
- Ground Flax Seeds
- Soy Yogurt
- Açai Berry Powder (optional)
To prepare this layered smoothie, let's start with the kale.
If your food processor is not very powerful we suggest you trim the stems from the kale to avoid annoying bits in your smoothie.
Blitz the kale with fresh ginger root, ground flaxseeds, and if using it, the spirulina powder. Add in half of the soy yogurt and half of the water.
Pulse until you have a creamy smoothie, and add a splash of water if you prefer a runnier consistency.
Put the green kale smoothie aside.
Then, in a clean food processor bowl add the raspberries, beetroots, açai berry powder, and the remaining soy yogurt and water.
Blitz the ingredient into a creamy smoothie.
For a layered look, pour first the kale smoothie filling the glass halfway through and then fill to the top with the pink raspberry smoothie.
Finally, you can top your drink with some fresh raspberries and, if not vegan, with health-boosting bee pollen.
Add a sweetener like maple syrup or calorie-free erythritol if you find the smoothie too bitter.
You can enjoy this low carb kale and raspberry smoothie right away or on the go stored in a tight-seal container.
Instead of kale you can use fresh spinach. They have the same awesome health benefits but with a milder taste.