A Date with Kale Smoothie

A Date with Kale Smoothie Ingredients

We all know that kale is good for us but many of us either forget that, or just don’t like it.

Well, putting it in a smoothie, with lots of other ingredients, gets you all the nutrition but without actually having kale all on its own.

We forgot to put the dates in the picture with the ingredients, so we’ll add it to the Featured picture.

In this smoothie, while kale provides a lot of nutrients, so do the rest of the ingredients.

Here’s the lowdown on all the nutrients:

  • Food energy: 249kcal
  • Saturated fatty acids: 0.07g
  • Monounsaturated fatty acids: 0.09g
  • Polyunsaturated fatty acids: 0.19g
  • Total fat: 2.23g
  • Calories from fat: 20
  • Cholesterol: —
  • Carbohydrate, by difference: 59.17g
  • Total dietary fiber: 8.74g
  • Protein: 3.22g
  • Total lipid (fat): 0.60g
  • Water: 180.74g
  • Ash: 1.72g
  • Total sugars: 44.95g
  • Calcium: 63mg
  • Iron: 1.03mg
  • Magnesium: 36mg
  • Phosphorus: 69mg
  • Potassium: 614mg
  • Sodium: 151mg
  • Zinc: 0.42mg
  • Copper: 0.41mg
  • Manganese: 0.35mg
  • Selenium: 1.38μg
  • Vitamin C: 27.87mg
  • Thiamin: 0.08mg
  • Riboflavin: 0.09mg
  • Niacin: 1.26mg
  • Pantothenic acid: 0.43mg
  • Vitamin B6: 0.20mg
  • Folate, total: 42μg
  • Folic acid: —
  • Food folate: 42μg
  • Folate: 42μg dietary folate equivalents
  • Choline: 10mg
  • Vitamin B12: —
  • Vitamin A: 9288IU
  • Vitamin A RAE: 463μg retinol activity equivalents
  • Retinol: —
  • Vitamin E (alpha-tocopherol): 4762.49mg
  • Vitamin D µg: 22μg
  • Vitamin D IU: —
  • Vitamin K (phylloquinone): 1.50g
  • Alpha-carotene: —
  • Beta-carotene: —
  • Beta-cryptoxanthin: —
  • Lycopene: 121μg
  • Lutein+zeazanthin: 1g
  • Percent refuse: —

And here’s the recipe so you can make your very own:

A Date with Kale Smoothie

This thick and tasty smoothie packs a lot of nutrients thanks not only to the kale, but all the other ingredients, too.
Course: Breakfast
Keyword: anti-inflammatory, anti-oxidant, Breakfast, kale, Smoothie
Servings: 4
Calories: 249kcal
Author: Geoff Wells


  • Vitamix


  • 4 cups kale, loosely packed
  • 3 medium carrots
  • 2 small pears
  • 2 small apples
  • ¼ teaspoon turmeric
  • 3 cups plant-based milk of your choice we used cashew milk
  • 1 cup pitted honey dates


  • Add all the ingredients to a blender and blend until smooth.
  • Serve immediatedly or refrigerate for up to 24 hours or freeze for later use.

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