December 5, 2016
Kale Shake to the Rescue!
Drinking a Kale shake is a great way to pack in some important nutrients in the morning and to give yourself that energy boost you need to face a big work day.
There are many varieties of a kale shake but this one is my favourite. Made for two people:
1. Add 6 nice big leaves of Kale to the blender and add water (approx. a cup and a half). Blend for a minute or to desired consistency.
Kale is a superfood and a nutrition-packed powerhouse vegetable that contains large amounts of fiber, vitamin A, vitamin C, B6, manganese, iron, calcium, copper, and potassium. Kale can also help you lose pounds. According to Catherine Ebeling, a Certified Nutrition Specialist, Kale also contains a phytochemical called indole-3-carbinol (I3C). I3C has also been shown in studies to help fight the effects of xenoestrogens that make belly fat stubborn. Kale is also an antioxidant and an anti-inflammatory food.
2. Add 1 green Apple to blender (remove core)
An apple is a good source of fiber and has cardiovascular benefits by helping to prevent absorption of LDL (bad) cholesterol. Apples are also a great source of vitamin A, B and C along with minerals such as iron, copper, zinc, phosphorus, calcium, and potassium. 1
3. Add 1 peeled Lemon
Lemon provides a refreshing taste to the shake along with its nutritional benefits such as digestion aid, detoxification and it rejuvenates the skin. Lemons also have a high vitamin C content to help fight colds and other illnesses.
4. Add 1 inch squared piece of Ginger
Ginger adds flavor and zing to the shake! Ginger has many healing and immune boosting qualities which fight colds and nausea. According to Dr. Axe, the oily resin from the root acts as a highly potent antioxidant and anti-inflammatory agent as well.
5. Add 1 peeled Mango (remove core)
I add in the mango for extra flavor and it gives a nice thick consistency to the shake. The flavor is refreshing and tasty to the pallet. Not only are they yummy but mangos are a great source of vitamin A, B6 and C!
6. Add 1 tablespoon of Coconut Oil
Coconut oil and Kale are my favourite superfoods! In terms of health, what can’t coconut oil do!? You can ingest it and use it on your body. It is an antioxidant, it promotes healthy skin, it has healing properties and it is also good for weight loss. According to Kris Gunnars (Bsc)’s research, the medium chain triglycerides in coconut oil have been shown to increase calories burned over 24 hours by as much as 5%, potentially leading to significant weight loss over the long term.
7. 1 Tablespoon of protein powder (optional)
Adding protein to the shake is great for a post-workout beverage. It is also good for a complete breakfast if you’re on the go.
My kale shake will revitalize your tired mornings. The shake also has a desired cleansing effect. With all the nutrients ingested, I also notice a cognitive improvement after consumption. I feel like I can take on the world!
Sources:
https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/
http://www.truthaboutabs.com/superfood-garnish-kale.html
http://foodfacts.mercola.com/apple.html
https://draxe.com/10-medicinal-ginger-health-benefit
