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Kale is often hailed as one of the most nutrient-dense superfoods in the world. Despite its rough texture and mild bitterness, this dark leafy vegetable is actually a highly versatile ingredient and can be easy to cook.

What makes kale such a powerhouse vegetable?

Packed with vitamins, powerful antioxidants, and cancer-fighting benefits, Kale has a long list of nutrients. A single cup of raw kale contains twice the recommended daily intake of Vitamin A, almost seven times the recommended daily intake of Vitamin K, and over a full day’s worth of Vitamin C. It is also a good source of manganese, calcium, copper, potassium, and magnesium.

This cruciferous powerhouse is loaded with antioxidants, including Quercetin and Kaempferol, which have been studied to produce powerful cardio-protective, antiviral, antidepressant, anti-inflammatory, and anti-cancer effects, as well as the ability to lower cholesterol and blood pressure.

There are many different ways to prepare kale: in a salad, as chips, or simply sautéed. But a refreshing green smoothie might be exactly what you’re looking for on a hot summer day. You will want to work with ingredients that can help mask the mild bitterness of the kale. Try this quenching and nutritious tropical kale smoothie recipe!

Tropical Kale Smoothie

Here is what you’ll need. (This recipe makes about 2-3 cups.)

1 cup unsweetened coconut milk

½ cup pineapple juice

½ cup diced fresh pineapple

½ cup chopped kale

½ ripe avocado

¼ chopped coconut meat


1 tablespoon of agave nectar or honey to boost the sweetness

2 tablespoons of lemon juice, or squeeze half a lemon for a refreshing tanginess


  1.       Crush the coconut water and kale in a blender.
  2.       Add the pineapple, avocado, and coconut meat. (Lemon juice and syrup if desired.)
  3.       Blend in all ingredients until smooth.
  4.       Add optional ice to create your preferred consistency.

This tropical-flavoured kale smoothie is delicious, nutritious, and will give you a great boost of energy!

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