F#CK Brunch: Kale Smoothie
Photography by Shay Harrington, Styling by Monica Pierini
Kale lends itself really well to savory dishes, and is an easy addition to any juice bar order. But the truth is its an amazing addition to smoothies. We love this recipe for its versatility, it functions really well as a nutrient dense pre-ride breakfast, especially for those of us who don't like to ride with full bellies. But its also a great, protein packed recovery meal and it is an awesome snack if time between full meals is starting to stretch. Most of all we love it because it is an incredibly convenient meal that is a whole food alternative to the powders many of us rely on a little too heavily. With most ingredients coming from the pantry or freezer, its about as simple and nutrition as you can get.
1/2 banana frozen
1 cup almond milk
Pinch of cinnamon
2 cups kale
1/4 cup frozen mango
2 tablespoons peanut butter
Combine all ingredients in a blender and blend until smooth.
Kale: Kale is one of the most nutrient dense foods on the planet. It is very low in calories, high in fiber, and rich is vitamins A, B6, C (1 cup contains more than an orange!), K, and to a lesser extent, vitamins B1, B2, and B3. Kale is also rich in mineral content, including manganese, calcium, copper, iron, magnesium, potassium, and phosphorus. This leafy green also contains a small amount of the omega-3 fatty acid alpha linolenic acid, which aids in the reduction of inflammation in the body. The high antioxidant content in kale make it an excellent choice for countering oxidative damage done by free-radicals, which slows aging and helps to prevent certain cancers. Antioxidants also have been found to be cardio-protective by lowering blood pressure and cholesterol, and they have been shown to have antidepressant properties, as well as antiviral properties, anti-inflammatory properties, and more. Kale is also high in beta-carotene as well as lutein, both of which aid in eye health, including lowering risk of cataracts and macular degeneration.
Almond Milk: A great alternative to milk for vegans and lactose intolerant folk, Almonds are an amazing super-food. They are a top plany source for protein and vitamin E, and are packed with fiber, calcium, Iron and and other important nutrients. Low in calories, almond milk still provided healthy monounsaturated fat for heart health. In Brooklyn we love Fresh Till Death's organic nut milks, delivered by bicycle from Red Lantern.
Peanuts: Are rich in energy and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health. a good source of dietary protein; compose fine quality amino acids that are essential for growth and development. The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI of niacin, which contribute to brain health and blood flow to brain.