I had a surprise visit from my two nephews one afternoon and I was fresh out of snacks, especially the kid-friendly kind.
Instead, I whipped up my lectin-free Key Lime Kale smoothie with fingers crossed…
Much to my surprise, the boys couldn’t stop slurping up the green goodness! This recipe was developed with my own taste buds in mind. So, I was delighfully surprised when my nephews loved it. Additionally, I intentionally created this recipe for ease of digestion and natural energy, with a few “vanity metrics” in mind; glowing skin and maintaining my ideal weight. Keep reading to learn what ingredients contribute to these universal aims.
Watch the YouTube video below to learn how to make this recipe and learn about all of the health benefits along the way (or keep scrolling to the recipe):
What are the health benefits of the Key Lime Kale Smoothie Recipe?
Although there are only a few ingredients, this smoothie recipe has many health benefits. Let’s go over each ingredient intentionally added in for flavor and nutritional impact.
Baby kale is an impressive nutritional powerhouse with vitamins A, C, & K, calcium, copper, manganese, potassium, and is loaded with antioxidants. Antioxidants aid in protecting skin cells from damage and improves skin texture and appearance. Other vitamins and minerals listed support skin health, as well as bone health and overall energy.
Consuming your nutrients within your diet vs. simply taking vitamins in supplment form is much more impactful to your overall health; we reap many more benefits with “eating our vitamins”. Additionally, diversifying your diet with vitamins and minerals will powerfully and positively reflect in not just your health, but your outward appearance.
Coconut milk is a great source of plant-based protein, which is easy to digest. Make sure to check out this brand I use without the guar gum. Coconut milk also has selenium, iron, magnesium, potassium, and copper. Selenium supports thyroid health as well as the health of your hair and nails. All minerals are simply great for your skin as well.
The ancients seemed to understand the nutritional power of dates. Dates are such a powerhouse of nutrients that is a wonderful snack all on its own. Dates are energy-boosting, have selenium, magnesium, calcium, potassium, copper, contains phytonutrients, and also reduces inflammation and promotes hormone regulation. A lot of “wins” in one simple date, making it a “no-brainer”.
With a touch of lime added in, we are adding in immune-boosting Vitamin C to the smoothie. Lime juice can prevent kidney stones and promote healthy bones. This tiny-but-mighty green fruit is also full of antioxidants.
Avocado is full of Vitamins C, E, K, & B6, folate, magnesium, potassium, and omega-3 fatty acid.
Green apples have vitamins A & C, calcium, iron, is fiber-rich, and supports digestive health. So, what seems like a really simple recipe, is nutritionally dense, promotes healthy, vibrant skin, improves digestion, bone health, energy, and so much more. It also happens to be extremely tasty!
Lectin-free recipes are hard to come by; most recipes are chuck-full of exotic fruits, high sugar content, and ingredients that are doing the opposite of what most of us are seeking; maintaining or achieving our ideal weight, staying energized, and looking (and feeling) amazing. Check out other lectin-free smoothie recipes below (and more to come!).
Key Lime Kale Smoothie
Ingredients
- 1 cup organic coconut water organic (I used the canned version)
- 1/2 cup water
- 1 halve lime (juice)
- 1 halve avocado
- 2 whole dates de-pitted
- 1 halve granny smith apple
- 2 cups baby kale
Instructions
- Pour in liquid ingredients (water, coconut water, and lime juice) into your Vitamix.
- The coconut water I get in cans at your local market (look for organic). You only need to use the liquid inside the can (the solid form can be reserved for a later date, should you need a curry sauce or vegan whipped cream).
- With the coconut water, water and lime juice squeezed into the blender, add avocado, dates, apple, and kale.
- Put the lid on and start at the lowest setting, getting all ingredients to collide and chop. Slowly turn up the setting to blend faster until the mixture is smooth and creamy.
- Turn off the switch and pour into cups. With notes of key lime pie, be ready for this smoothie to go down a little too easy (even for kids)!
One has to be stealth adding vegetables while children are watching… in no way do you want them to know your “secret ingredients”. Kale? Forget about it. Especially if it’s good for you!
Blend your secret concoction without them knowing it’s mostly vegetables! Soon they will be slurping down the last bits, happy as can be.
If my nephews couldn’t get enough of the Key Lime Kale smoothie, you sure as well won’t be able to either…
Want More Lectin-Free Smoothie Ideas?
Mineral Magic Smoothie
