Healthy Kale and Avocado Smoothie

A healthy kale and avocado smoothie is incredibly rich, creamy, and refreshingly delicious. It is one of my go-to smoothies. It’s gluten-, nut-, oat-, and soy-free and plant-based. It also has low sugar content, so most people can enjoy it.

You can have this smoothie for breakfast or as a quick, refreshing post-workout snack.

Reasons to make this healthy kale and avocado smoothie

It is so creamy and refreshing

It’s easy to make

It’s high in fiber, omega-3 fatty acids, vitamins, and low in calories. These are excellent for fighting chronic inflammation and promoting healing.

How to prepare the ingredients

Wash the kale, remove the stalks, cut it into chunks, and add it to the blender. Clean the other produce too. If using fresh mangoes, chop them into pieces; cut the avocado in half and scoop out the flesh. Squeeze in the lemon juice and blend until smooth.

How to serve this healthy kale and avocado Smoothie

Serve it cold with breakfast, as a post-workout drink, or as a snack anytime. It goes well with gluten-free breakfast cereal, quinoa breakfast bowl, gluten-free pancakes, or waffles.

You can also turn it into a frozen treat by freezing it in molds for later.

Ingredient benefits, tips, and substitutions for Kale and Avocado Smoothie

Kale: Kale is rich in fiber, antioxidants, vitamin A, C, and K, and calcium. You can use baby kale or regular kale, fresh or frozen. If you don’t like kale, use spinach, collard greens, arugula, or mustard greens instead. You can use fresh or frozen vegetables.

Mangos: They’re rich in vitamins C and B, fiber, and antioxidants. They are also generally sweet, which makes the smoothie yummy. You can use them fresh or freeze them to add some creaminess to your smoothie. You can substitute mangoes with green apples, kiwis, or green pears.

Unsweetened coconut milk: This is my go-to gut-healthy milk. It’s allergy-friendly and easy to digest for most people struggling with chronic inflammation. You can substitute it with other plant-based milks that are easy on the gut.

Chia seeds: Rich in fiber and omega-3 fatty acids, these are excellent for fighting inflammation while supporting the growth of beneficial gut bacteria. You can substitute flaxseeds for chia seeds.

Ripe Avocado: Avocados are rich in healthy fats, fiber, and vitamins, which help increase satiety and keep you full for longer.

Cucumber: These are optional. Cucumbers are rich in flavonoids, which help combat free radicals and reduce inflammation. They are also rich in fiber and water, which help reduce constipation. You can substitute a cucumber, raw zucchini, celery, or coconut water.

Lemon Juice: Lemon juice is rich in vitamin C and antioxidants, which help to combat oxidative stress and reduce inflammation. It also aids digestion and enhances nutrient absorption from other foods. You can substitute lime juice for lemon juice.

This smoothie generally supports healthy digestion and provides nutrients that support overall health.

How to keep and store this healthy kale and avocado smoothie

Store in an airtight container in the fridge.

Pour the smoothie into an airtight glass jar or BPA-free plastic container and store it in the fridge. This smoothie is best consumed within 1-2 days of making it, when it is still fresh.

Freezing

If you would like to store it longer, consider freezing it. Leave some space at the top of the container for expansion during freezing.

The smoothie can last 1-2 months in the freezer.