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Low-Calorie Kale Spelt Milk Smoothie
Smoothies
Nutri-ScoreA

Low-Calorie Kale Spelt Milk Smoothie

Brassica oleracea var. sabellica, Triticum spelta

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Low-Calorie Kale Spelt Milk Smoothie provides 50 kcal, 2.5g of protein, 8g of carbohydrates, and 2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines nutrient-dense kale with spelt milk, offering a low-calorie, high-fiber option that supports digestive health and provides essential vitamins and minerals.

Also known as:
Kale SmoothieSpelt Milk Smoothie
Scientific NameBrassica oleracea var. sabellica, Triticum spelta
Region of OriginGlobal
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories50 kcal
Water
90%
Fiber2g
Total11.5g
Protein
2.5g(22%)
Fats
1g(9%)
Carbohydrates
8g(70%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A500 IU (10%)
Vitamin C30 mg (33%)
Vitamin K250 mcg (208%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate100 mcg (25%)
Choline10 mg (2%)
Vitamins with less than 2% DV
Vitamin B12: 0 mcg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron1.5 mg (8%)
Magnesium30 mg (8%)
Phosphorus50 mg (5%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.5 mg (25%)
Selenium1 mcg (2%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Kale is rich in antioxidants and vitamins, particularly Vitamin K, which supports bone health and may reduce the risk of chronic diseases.
✓Spelt milk is a great alternative for those with lactose intolerance, providing a creamy texture and essential nutrients without the calories of traditional dairy.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Blend kale and spelt milk until smooth. Optionally, add fruits like bananas or berries for sweetness.

Smart Selection & Storage

How to Select

Choose fresh, vibrant green kale leaves without yellowing or wilting. For spelt milk, look for brands with minimal additives.

How to Store

Store kale in a perforated bag in the refrigerator and spelt milk in a cool, dark place. Consume within a week after opening.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantDigestive support
Main Applications
•Weight management
•Nutritional supplementation
Bioactive Compounds
Glucosinolates

Compounds that may help reduce the risk of cancer.

Beta-carotene

Antioxidant that supports eye health.

How to Consume
FreshBlendedAs a meal replacement
Did you know?

"Kale was a staple food in Europe during the Middle Ages and is now recognized as a superfood."

Myths vs Realities

MythKale is too bitter to enjoy in smoothies.
RealityWhen blended with sweet fruits, kale's bitterness is masked, making it delicious.
MythSmoothies are not filling.
RealitySmoothies can be very filling, especially when made with fiber-rich ingredients like kale and spelt milk.
MythAll smoothies are unhealthy.
RealitySmoothies can be very nutritious if made with whole, natural ingredients and without added sugars.

Healthy Recipes

Kale Spelt Milk Green Power Smoothie

This vibrant smoothie combines the nutritional power of kale and spelt milk with a hint of banana for natural sweetness.

Ingredients
  • 1 cup Low-Calorie Kale Spelt Milk
  • 1 ripe banana
  • 1/2 cup spinach
  • 1 tablespoon chia seeds
  • 1 teaspoon honey
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve immediately, garnished with a sprinkle of chia seeds.

Berry Kale Spelt Milk Smoothie Bowl

A refreshing smoothie bowl topped with mixed berries and granola, perfect for breakfast or a snack.

Ingredients
  • 1 cup Low-Calorie Kale Spelt Milk
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/2 banana
  • 1/4 cup granola
  • 1 tablespoon almond butter
Instructions
  1. 1. Blend the kale spelt milk, mixed berries, and banana until smooth.
  2. 2. Pour into a bowl and top with granola and almond butter.
  3. 3. Enjoy with a spoon for a satisfying meal.

Tropical Kale Spelt Milk Smoothie

Escape to the tropics with this smoothie featuring pineapple and mango, blended with kale spelt milk for a refreshing treat.

Ingredients
  • 1 cup Low-Calorie Kale Spelt Milk
  • 1/2 cup frozen pineapple
  • 1/2 cup frozen mango
  • 1 tablespoon flaxseeds
  • 1/2 lime (juiced)
Instructions
  1. 1. Add all ingredients to a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled with a slice of lime on the rim.

Chocolate Kale Spelt Milk Smoothie

Indulge your chocolate cravings while staying healthy with this rich and creamy smoothie featuring cacao powder.

Ingredients
  • 1 cup Low-Calorie Kale Spelt Milk
  • 1 tablespoon unsweetened cacao powder
  • 1 tablespoon peanut butter
  • 1 banana
  • 1 teaspoon maple syrup
Instructions
  1. 1. Blend all ingredients until smooth.
  2. 2. Taste and adjust sweetness if necessary.
  3. 3. Pour into a glass and enjoy immediately.

Cinnamon Apple Kale Spelt Milk Smoothie

This cozy smoothie combines the flavors of apple and cinnamon, making it a perfect autumn-inspired drink.

Ingredients
  • 1 cup Low-Calorie Kale Spelt Milk
  • 1 apple (cored and chopped)
  • 1/2 teaspoon ground cinnamon
  • 1 tablespoon oats
  • 1 tablespoon honey
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve in a glass with a sprinkle of cinnamon on top.

Minty Kale Spelt Milk Smoothie

A refreshing mint-infused smoothie that revitalizes your senses and nourishes your body.

Ingredients
  • 1 cup Low-Calorie Kale Spelt Milk
  • 1/2 cup fresh mint leaves
  • 1/2 cucumber (peeled and chopped)
  • 1 tablespoon lemon juice
  • 1 teaspoon agave syrup
Instructions
  1. 1. Blend all ingredients until smooth.
  2. 2. Taste and adjust sweetness if desired.
  3. 3. Serve chilled with a mint sprig for garnish.

Peachy Kale Spelt Milk Smoothie

Enjoy the sweetness of peaches blended with kale spelt milk for a deliciously healthy treat.

Ingredients
  • 1 cup Low-Calorie Kale Spelt Milk
  • 1 ripe peach (pitted and chopped)
  • 1/2 banana
  • 1 tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve in a glass and enjoy the fruity goodness.

Kale Spelt Milk Protein Smoothie

Boost your protein intake with this nutrient-dense smoothie featuring protein powder and nut butter.

Ingredients
  • 1 cup Low-Calorie Kale Spelt Milk
  • 1 scoop protein powder (vanilla or chocolate)
  • 1 tablespoon almond butter
  • 1/2 banana
  • 1 tablespoon flaxseed meal
Instructions
  1. 1. Blend all ingredients until well combined.
  2. 2. Pour into a glass and enjoy as a post-workout recovery drink.
  3. 3. Garnish with a sprinkle of flaxseed on top.

Kale Spelt Milk and Avocado Smoothie

Creamy avocado adds healthy fats to this nutrient-packed smoothie, making it both filling and delicious.

Ingredients
  • 1 cup Low-Calorie Kale Spelt Milk
  • 1/2 ripe avocado
  • 1 tablespoon honey
  • 1/2 cup spinach
  • 1 tablespoon lemon juice
Instructions
  1. 1. Blend all ingredients until smooth and creamy.
  2. 2. Taste and adjust sweetness if necessary.
  3. 3. Serve chilled with a slice of avocado on top.

Kale Spelt Milk Chia Pudding Smoothie

This unique smoothie combines the texture of chia pudding with the refreshing taste of kale spelt milk.

Ingredients
  • 1 cup Low-Calorie Kale Spelt Milk
  • 1/4 cup chia seeds
  • 1 tablespoon honey
  • 1/2 cup mixed berries
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. Mix chia seeds with kale spelt milk and honey, and let sit for 30 minutes to thicken.
  2. 2. Blend until smooth, adding berries and vanilla extract.
  3. 3. Serve in a bowl or glass, topped with extra berries.

Frequently Asked Questions (FAQ)

Is this smoothie suitable for vegans?

Yes, this smoothie is entirely plant-based and suitable for vegans.

Can I add protein powder to this smoothie?

Absolutely! Adding protein powder can enhance the nutritional profile, especially for post-workout recovery.

How long can I store this smoothie?

It is best consumed fresh, but can be stored in the refrigerator for up to 24 hours.

What are the health benefits of kale?

Kale is high in vitamins A, C, and K, and contains antioxidants that may help reduce inflammation and support heart health.

Can I use other types of milk?

Yes, you can substitute spelt milk with almond, oat, or soy milk based on your preference.

Is this smoothie low in calories?

Yes, this smoothie is designed to be low in calories while still providing essential nutrients.

What fruits pair well with this smoothie?

Bananas, berries, and mangoes are excellent choices to enhance flavor and nutrition.

Can I make this smoothie ahead of time?

While it's best fresh, you can prepare the ingredients ahead and blend them when ready to drink.

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Comparisons
Low-Calorie Kale Spelt Milk Smoothie vs Antioxidant Acai Almond Coconut Milk Smoothie Low-Calorie Kale Spelt Milk Smoothie vs Antioxidant Acai Almond Milk Smoothie Low-Calorie Kale Spelt Milk Smoothie vs Antioxidant Acai Apple Juice Smoothie
Nutrients
Protein in Low-Calorie Kale Spelt Milk Smoothie Calories in Low-Calorie Kale Spelt Milk Smoothie Vitamin-c in Low-Calorie Kale Spelt Milk Smoothie Magnesium in Low-Calorie Kale Spelt Milk Smoothie
Featured Guides
Health Benefits of Low-Calorie Kale Spelt Milk Smoothie Healthy Recipes with Low-Calorie Kale Spelt Milk Smoothie
Rankings
Smoothies high in vitamin-k Smoothies high in vitamin-c Smoothies low in carbohidratos Smoothies low in índice glucémico