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Superfood Kale Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Superfood Kale Pea Milk Smoothie

Brassica oleracea var. sabellica, Pisum sativum

Clinical Encyclopedia

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

Superfood Kale Pea Milk Smoothie provides 75 kcal, 4.5g of protein, 10g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This nutrient-dense smoothie combines kale and pea milk, providing a rich source of vitamins, minerals, and antioxidants. It's an excellent choice for a refreshing and healthful beverage.

Also known as:
Kale SmoothiePea Milk Smoothie
Scientific NameBrassica oleracea var. sabellica, Pisum sativum
Region of OriginGlobal
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories75 kcal
Water
90%
Fiber3g
Total16.5g
Protein
4.5g(27%)
Fats
2g(12%)
Carbohydrates
10g(61%)

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 A681 µg (76%)
Vitamin C60 mg (67%)
Vitamin K141 µg (118%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.3 mg (6%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Folate61 µg (15%)
Choline20 mg (4%)
Vitamin E0.5 mg (3%)
Vitamins with less than 2% DV
Vitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron1.5 mg (8%)
Magnesium30 mg (7%)
Phosphorus50 mg (7%)
Potassium400 mg (11%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in vitamins A, C, and K, this smoothie supports immune function, skin health, and bone health.
✓The high fiber content aids digestion and promotes a feeling of fullness, making it beneficial for weight management.

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 pea milk until smooth. Optionally, add fruits like banana or berries for sweetness.

Smart Selection & Storage

How to Select

Choose fresh, vibrant kale leaves without yellowing or wilting. For pea milk, select brands that are fortified with vitamins and minerals.

How to Store

Store kale in a plastic bag in the refrigerator and consume within a week. Pea milk should be refrigerated and consumed within 7-10 days after opening.

Medicinal Profile & Bioactive Compounds

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

Medicinal Properties
AntioxidantAnti-inflammatory
Main Applications
•Nutritional supplementation
•Weight management
Bioactive Compounds
Glucosinolates

Compounds that may help reduce the risk of certain cancers.

Flavonoids

Antioxidants that help combat oxidative stress.

How to Consume
FreshSmoothieJuice
Did you know?

"Kale is considered a superfood due to its high nutrient density and health benefits."

Myths vs Realities

MythKale is too bitter to enjoy.
RealityWhen blended with sweet fruits, kale's bitterness is masked, making it delicious.
MythPea milk lacks nutrients compared to cow's milk.
RealityPea milk is fortified and can provide similar nutrients, including protein.
MythSmoothies are not filling.
RealityA smoothie with fiber-rich ingredients can be very satiating.

Healthy Recipes

Green Power Smoothie Bowl

This vibrant smoothie bowl combines the nutrient-dense superfood kale pea milk with fresh fruits and crunchy toppings for a wholesome breakfast.

Ingredients
  • 1 cup Superfood Kale Pea Milk
  • 1 banana, frozen
  • 1/2 cup spinach
  • 1/2 cup pineapple chunks
  • 1/4 cup granola
  • 1 tablespoon chia seeds
  • Fresh berries for topping
Instructions
  1. 1. Blend the Superfood Kale Pea Milk, frozen banana, spinach, and pineapple chunks until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola, chia seeds, and fresh berries.
  3. 3. Enjoy immediately with a spoon!

Kale Pea Milk Protein Shake

Fuel your workout with this protein-packed shake featuring Superfood Kale Pea Milk and a scoop of your favorite protein powder.

Ingredients
  • 1 cup Superfood Kale Pea Milk
  • 1 scoop vanilla protein powder
  • 1 tablespoon almond butter
  • 1 tablespoon honey
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Combine the Superfood Kale Pea Milk, protein powder, almond butter, honey, and cinnamon in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled for a post-workout refreshment.

Tropical Kale Pea Milk Smoothie

Transport yourself to a tropical paradise with this refreshing smoothie that blends kale pea milk with mango and coconut.

Ingredients
  • 1 cup Superfood Kale Pea Milk
  • 1/2 cup mango chunks
  • 1/4 cup coconut yogurt
  • 1 tablespoon shredded coconut
  • Ice cubes
Instructions
  1. 1. In a blender, combine Superfood Kale Pea Milk, mango chunks, coconut yogurt, and ice cubes.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and sprinkle with shredded coconut before serving.

Berry Kale Pea Milk Smoothie

This antioxidant-rich smoothie combines kale pea milk with mixed berries for a delicious and nutritious treat.

Ingredients
  • 1 cup Superfood Kale Pea Milk
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon flaxseeds
  • 1 teaspoon honey
Instructions
  1. 1. Blend the Superfood Kale Pea Milk with mixed berries, flaxseeds, and honey until smooth.
  2. 2. Taste and adjust sweetness if necessary.
  3. 3. Serve chilled with a garnish of fresh berries.

Chocolate Kale Pea Milk Smoothie

Indulge your chocolate cravings with this healthy smoothie that uses cacao powder and kale pea milk for a nutritious twist.

Ingredients
  • 1 cup Superfood Kale Pea Milk
  • 2 tablespoons cacao powder
  • 1 banana
  • 1 tablespoon maple syrup
  • Ice cubes
Instructions
  1. 1. Combine Superfood Kale Pea Milk, cacao powder, banana, maple syrup, and ice cubes in a blender.
  2. 2. Blend until creamy and smooth.
  3. 3. Serve immediately for a guilt-free chocolate treat.

Kale Pea Milk Breakfast Smoothie

Start your day right with this energizing breakfast smoothie packed with oats and banana for sustained energy.

Ingredients
  • 1 cup Superfood Kale Pea Milk
  • 1/2 cup rolled oats
  • 1 banana
  • 1 tablespoon almond butter
  • 1 teaspoon honey
Instructions
  1. 1. Blend the Superfood Kale Pea Milk, rolled oats, banana, almond butter, and honey until smooth.
  2. 2. Pour into a glass and enjoy as a filling breakfast.
  3. 3. Optionally, top with sliced banana and a sprinkle of cinnamon.

Spiced Kale Pea Milk Smoothie

This unique smoothie features warm spices like ginger and turmeric, combined with kale pea milk for a comforting drink.

Ingredients
  • 1 cup Superfood Kale Pea Milk
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground turmeric
  • 1 banana
  • 1 tablespoon honey
Instructions
  1. 1. In a blender, combine Superfood Kale Pea Milk, ground ginger, ground turmeric, banana, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled or warm for a soothing beverage.

Kale Pea Milk Detox Smoothie

Cleanse your body with this detox smoothie featuring kale pea milk, cucumber, and lemon for a refreshing drink.

Ingredients
  • 1 cup Superfood Kale Pea Milk
  • 1/2 cucumber, peeled and chopped
  • Juice of 1 lemon
  • 1 tablespoon ginger, grated
  • Ice cubes
Instructions
  1. 1. Blend the Superfood Kale Pea Milk, cucumber, lemon juice, ginger, and ice cubes until smooth.
  2. 2. Taste and adjust the lemon for tartness if desired.
  3. 3. Serve in a chilled glass for a refreshing detox drink.

Kale Pea Milk Energy Smoothie

Boost your energy levels with this smoothie that combines kale pea milk with oats and dates for a natural energy source.

Ingredients
  • 1 cup Superfood Kale Pea Milk
  • 1/4 cup rolled oats
  • 2 dates, pitted
  • 1 tablespoon peanut butter
  • Ice cubes
Instructions
  1. 1. Combine Superfood Kale Pea Milk, rolled oats, dates, peanut butter, and ice cubes in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve immediately for a quick energy boost.

Minty Kale Pea Milk Smoothie

Refresh yourself with this minty smoothie that combines kale pea milk with fresh mint leaves and lime for a zesty kick.

Ingredients
  • 1 cup Superfood Kale Pea Milk
  • 1/4 cup fresh mint leaves
  • Juice of 1 lime
  • 1 tablespoon honey
  • Ice cubes
Instructions
  1. 1. Blend the Superfood Kale Pea Milk, mint leaves, lime juice, honey, and ice cubes until smooth.
  2. 2. Taste and adjust sweetness if necessary.
  3. 3. Serve chilled with a sprig of mint for garnish.

Frequently Asked Questions (FAQ)

What are the health benefits of kale?

Kale is rich in vitamins A, C, and K, which support immune function, skin health, and bone health.

Is pea milk a good source of protein?

Yes, pea milk contains a good amount of protein, comparable to cow's milk.

Can I add other ingredients to the smoothie?

Absolutely! You can add fruits, nuts, or seeds for added flavor and nutrition.

How long can I store the smoothie?

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

Is this smoothie vegan?

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

Can I use frozen kale?

Yes, frozen kale can be used and is often more convenient.

What is the glycemic index of this smoothie?

The glycemic index is approximately 30, making it a low-GI option.

How can I make it sweeter?

You can add honey, maple syrup, or ripe bananas to enhance sweetness.

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