Name: Really Green Smoothie
Prep time: 5 min
Total time: 5 min
Ingredients: 1 large ripe banana; 1 cup packed baby kale or coarsely chopped mature kale; 1 cup unsweetened vanilla almond milk; 0.25 ripe avocado; 1 tablespoon chia seeds; 2 teaspoons honey; 1 cup ice cubes

Really Green Smoothie

4.4

(7)

7 Reviews

The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend a heart-healthy punch of fiber and omega-3 fatty acids.

By Gaby Dalkin

Updated on November 29, 2022

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

Prep Time:

5 mins

Total Time:

5 mins

Servings:

Yield:

1 serving

Nutrition Profile:

Bone Health Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Healthy Aging Healthy Immunity Heart Healthy High Blood Pressure High Calcium High Fiber Low Added Sugars Low Sodium Low-Calorie Soy-Free Vegetarian

Jump to Nutrition Facts

How to Prep Kale for the Smoothie

You can use either baby kale or regular kale for the smoothie, just make sure to use 1 packed cup. Here's how to prep kale for the smoothie:

Slice along each side of the stem or hold onto it and pull off the leaves.

Hands using a knife to cut kale on a cutting board — Karla Conrad

Coarsely chop the leaves.

A close up of hands using a knife to cut kale on a cutting board — Karla Conrad

Check out our step-by-step guide on how to cut kale and read more about the health benefits of kale.

How to Cut an Avocado for the Smoothie

You will need one-quarter of a ripe avocado for the smoothie. Here's how to cut an avocado:

Carefully slice into the avocado with a knife until the blade hits the pit in the center.

two hands slicing an avocado with red knife over a wooden cutting board — Casey Barber

Run the knife lengthwise around the avocado. Twist the two halves of the avocado apart.

two hands holding avocado halves over a wooden cutting board with red knife — Casey Barber

Use one-quarter of the avocado for the smoothie and store the rest.

To store the remaining avocado, leave it in the skin and keep the pit intact if you can. The skin and the pit block oxygen from reaching the flesh, limiting how much is exposed and will inevitably turn brown. To help preserve the rest of it, place plastic wrap directly on the flesh so there's no chance of air getting to it and store it in the fridge. It should stay green for at least two days.

Check out our step-by-step guide on how to cut an avocado and learn more tips on how to store avocados.

Additional reporting by Jan Valdez

Ingredients

1 large ripe banana
1 cup packed baby kale or coarsely chopped mature kale
1 cup unsweetened vanilla almond milk
¼ ripe avocado
1 tablespoon chia seeds
2 teaspoons honey
1 cup ice cubes

Directions

Combine banana, kale, almond milk, avocado, chia seeds and honey in a blender. Blend on high until creamy and smooth. Add ice and blend until smooth.

Equipment

Blender

Nutrition Facts (per serving)

343	Calories
14g	Fat
55g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 1
Serving Size 2 1/3 cup
Calories 343
% Daily Value *
Total Carbohydrate 55g	20%
Dietary Fiber 12g	43%
Total Sugars 29g
Protein 6g	12%
Total Fat 14g	18%
Saturated Fat 2g	8%
Vitamin A 2265IU	45%
Vitamin C 36mg	40%
Folate 96mcg	24%
Sodium 199mg	9%
Calcium 310mg	24%
Iron 2mg	12%
Magnesium 112mg	27%
Potassium 1051mg	22%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.