Make a Banana Kale Smoothie in Under 10 minutes
By Christine Steinmetz and Colette House
Collegiate sports dietitian, Christine Steinmetz, constantly gets requests for recipes athletes can make quickly and take on the go as an alternative to the drive-through between school, practice, tutors, and homework.
To combat the time crunch dilemma, Steinmetz focuses on creating recipes that pack in as many nutrients as possible and take less than 10 minutes for athletes to make. Steinmetz loves sharing quick and easy smoothie recipes, like her Banana Kale Smoothie, with her athletes. This sweet-tasting drink is packed with carbohydrates, protein, and omega-3 fats. In addition, it’s rich in potassium, vitamin C, and vitamin K.
Christine’s Banana Kale Smoothie
Ingredients Kitchen Gadgets
1 banana 1 Blender
2 cups of kale or ½ cup frozen kale
Vanilla Greek Yogurt, Kefir, milk, or milk substitute
1-2 tsp of flaxseed or chia seeds
1 tsp honey or maple syrup
Dash of vanilla extract
Pinch of cinnamon
Cooking Instructions
- Combine all ingredients into a blender.
- Blend until smoothie as a smooth liquid texture. If the smoothie is too thick, add more liquid to cut through the creaminess. If too thin, add ice cubes to thicken.
Christine’s Pro Tips:
Have an athlete who wants to increase weight and strength but has trouble sneaking in calories or eating enough? Smoothies can be a great bedtime snack, and adding nut butters like almond butter or peanut butter can really help calories add up quick!
Use your favorite fresh fruit, such as berries, in the summer when they are in season. Use frozen berries in the winter to still enjoy your favorite foods and cut down on cost.
It’s easy to create smoothies based on preference. Use the fruits and veggies you like best to create your own unique smoothie recipe.
