“Such a delicious way to get my kids to eat kale, they think it’s a treat!”🙂 Sharon S.
Ever Green, a Classic Tart Juice It Up smoothie recipe, is a super-food based green fruit and vegetable smoothie that is positively bursting with antioxidants. Earthy fresh from the kale and spinach, sweet from the apple juice, tart and creamy from the pineapple and lime sherbets. It doesn’t get more nutrient-packed than this!
Kale – Kale, a very popular cruciferous vegetable, is one of the most nutrient-packed foods you can eat. A single cup contains 200% of the recommended daily intake of vitamin A, 135% of the recommended vitamin C, and 685% of the recommended vitamin K, among many others. Kale also provides very high levels of the powerful antioxidants quercetin and kaempferol, known to lower blood pressure and reduce inflammation. [Amazon]
Spinach – Spinach has long been a major staple of healthy eating. It is loaded with important vitamins and minerals such as vitamin A producing carotenoids, vitamin C, vitamin K1, calcium, folic acid, and iron. Studies have shown that the regular addition of spinach to one’s diet can help improve eye health, promote heart health, boost immune function, and make bones stronger. [Amazon]
Pineapples – Pineapples are popular tangy tropical fruit that, surprising to most, originated in South America, not Hawaii. They are absolutely loaded with antioxidants and nutrients, including a ridiculously high amount of vitamin C (1 serving = 131% of the recommended daily intake), manganese, vitamin B6, and thiamin. Pineapples also contain a significant amount of the digestive enzymes bromelain that can help fight pancreatic cancer.
Lemonade – Lemons are a sour citrus fruit that are packed with antioxidants and various other beneficial plan compounds. Just one lemon provides more than 50% of your recommended daily intake of cold and flu-busting vitamin C. Lemons are also known to aid weight loss, prevent kidney stones, and protect against anemia. [Amazon]
Apple Juice – Apples are the most widely consumed fruit globally and boast more than 7,000 different varieties. They provide significant amounts vitamin C, vitamin K, copper, and potassium, and are loaded with power antioxidants, especially polyphenols. Apples can help lower cholesterol levels, reduce the risk of type 2 diabetes, and promote gut health as a prebiotic.
Lime Sherbet – Limes are a sour citrus fruit that are best known for their immunity boosting nutrients. They are loaded with vitamin C and contain other important minerals such as riboflavin and niacin. Limes are also known to reduce the risk of heart disease, prevent kidney stones, and aid in the absorption of iron.
A standard blender is all that is required to make these delicious smoothies. If you are making it for just one person, we recommend using the truly amazing personal NutriBullet Ultra as it is super-quick to set up and very easy to clean.
If you are making them for more than one person, we recommend a higher-end Vitamix blender that can process larger loads more efficiently.
For overnight storage, we recommend using a glass or BPA-free airtight container with a resealable lid.
How To Make This Smoothie
The Juice It Up Ever Green smoothie is very easy to make:
- Step 1: Place kale, spinach, pineapple, lemonade, apple juice, lime sherbet, and pineapple sherbet into a blender and secure the lid.
- Step 2: Start the blender on its lowest speed and steadily ramp up to its highest speed. This will reduce wear and tear on the motor and blades, facilitate a more consistent blend, and help prevent food splatter onto the lid and sides.
- Step 3: Blend for approximately 30 seconds or until a smooth consistency is achieved.
- Step 4: Pour into a glass for immediate refreshment or place in the refrigerator in an airtight container to enjoy later.
Recipe Tips And Substitutions
If you don’t have frozen fruit, or simply prefer to use fresh fruit (we totally get that), we recommend adding 1/2 cup of ice to chill your smoothie and give it a pleasing icy texture.
- Place kale, spinach, pineapple, lemonade, apple juice, lime sherbet, and pineapple sherbet into a blender and secure the lid.
- Start the blender on its lowest speed and steadily ramp up to its highest speed. This will reduce wear and tear on the motor and blades, facilitate a more consistent blend, and help prevent food splatter onto the lid and sides.
- Blend for approximately 30 seconds or until a smooth consistency is achieved.
- Pour into a glass for immediate refreshment or place in the refrigerator in an airtight container to enjoy later.
- If you don't have frozen fruit, or simply prefer to use fresh fruit (we totally get that), we recommend adding 1/2 cup of ice to chill your smoothie and give it a pleasing icy texture.
Amount Per Serving: Calories: 309Total Fat: 17gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 11mgSodium: 354mgCarbohydrates: 150gFiber: 12gSugar: 104gProtein: 20g
Smoothie Frequently Asked Questions
Kale is highly nutritious because it is packed with vitamins, minerals, and antioxidants. It’s notably rich in vitamin K, vitamin A, and vitamin C, as well as being a good source of dietary fiber and plant-based protein. Moreover, its high levels of antioxidants, like quercetin and kaempferol, contribute to its anti-inflammatory and heart-healthy benefits.
Bromelain, an enzyme found in pineapples, has several potential health benefits. It is known for its anti-inflammatory and digestive properties, helping break down proteins and potentially aiding in digestion. Furthermore, some studies suggest that bromelain might help reduce nasal inflammation or sinusitis symptoms, though more research is needed to confirm these benefits.
More Juice It Up Smoothie Recipes
→ If you liked this Ever Green smoothie recipe, try more of our delicious favorites on our Juice It Up Smoothie Recipes page.
Juice It Up: Website