22 gennaio 2013

Kale-Apple Smoothie

Kale-apple smoothie 

Serves 1| Hands-On Time: 05m| Total Time: 05m



  1. Place the kale, celery, banana, apple juice, ice, and lemon juice in a blender.
  2. Blend until smooth and frothy.

Quick Tip

Kitchen timer
Even if you’re not a fan of kale, this smoothie is worth a try: The apple juice and banana mask the vegetable flavors so effectively, you can use a full cup of the vitamin-rich leafy green.

Nutritional Information

  • Per Serving
  • Calories 139
  • Fat 1g
  • Sat Fat 0g
  • Cholesterol 0mg
  • Sodium 36mg
  • Protein 3g
  • Carbohydrate 35g
  • Sugar 21g
  • Fiber 3g
  • Iron 1mg
  • Calcium 79mg


A nutritional powerhouse, kale is a great source of vitamins A and C, calcium, and cancer-fighting phytonutrients. It has a mild cabbagey taste but none of the bitterness of other winter greens.

How to Choose Kale

Look for dark green, frilly leaves that have a little spring to them. Avoid those that are yellowing, dry, or wilted, a sign of age. 
How to Store Kale

Keep kale unwashed (moisture speeds decay) in a plastic bag in the coldest section of the refrigerator, usually at the back. Because kale contains a lot of water, it doesn’t last long. Use it within 3 days of purchase for the tastiest results. Kale that has been sitting around can develop a strong bitter flavor.

How to Prepare Kale

If the center stalks are thicker than a pencil, remove and discard them before cooking.  



More than a hundred kinds of apples are sold in U.S. markets, and they’re all packed with fiber, vitamins, and minerals that will at least help keep the doctor away.

How to Choose Apples

Look for apples that are firm, brightly colored, and free of bruises—which usually mean mealy, flavorless flesh underneath—and punctures, which speed decay. While shine isn’t the best indicator of ripeness (many supermarket apples are waxed), the apple should look vibrant in color. Flick an apple near its stem to check for freshness: If the sound is hollow, the apple is a bit too ripe. Listen for a dull thud, which means you’ve found perfectly ripe fruit. Then smell: The fresher the apple, the stronger its sweet aroma. 

How to Store Apples

Apples do best in the fruit drawer of the refrigerator, where they keep for up to 3 weeks. At room temperature, they ripen too quickly and become mealy after 2 days. Wash apples when you’re ready to use them.



Sunny yellow lemons perk up almost everything with their bright, acidic flavor.

How to Choose Lemons

Lemons should be firm and heavy for their size, with bright yellow skin (no green) that is smooth, not pitted. Thin-skinned lemons tend to have more juice; soft lemons are old. 

How to Store Lemons

Lemons last up to 3 weeks in the refrigerator. Use them as quickly as possible once they’ve been cut—or freeze the juice for later use. (Squeeze cut lemons into an ice cube tray, freeze, then transfer cubes to a bag or airtight container.) Lemon zest—the grated or scraped skin, used to add a burst of flavor to foods—is best used immediately, before the intense volatile oils dissipate.

How to Prepare Lemons

To get more juice from a lemon, first roll it on a countertop, applying some pressure, or warm it in the microwave for 15 seconds. If you’re using both zest and juice, zest the lemon first.

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