All Kale the King Juice or Smoothie

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All Kale the King Juice or Smoothie

Course: Drinks
Cuisine: Vegan
Servings: 1
Calories: 159kcal
Author: just james

Equipment

  • Juicer (for juice)
  • Blender (for smoothie)

Ingredients

  • 1 cup celery chopped
  • 1 cup kale
  • 1 cup cucumber
  • 1 radish
  • 1 clove garlic
  • 1 habanero pepper
  • 2 inches ginger
  • 2 inches turmeric
  • 2 Tbsp lemon juice
  • 1 cup apple
  • 2 Tbsp fresh cilantro

Instructions

  • For juice, run everything through the juicer except the pepper.
  • For a smoothie, blend everything except the pepper.
  • Pour into a mason jar, then add the pepper and shake well.

Nutrition

Calories: 159kcal | Carbohydrates: 36g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Sodium: 37mg | Potassium: 830mg | Fiber: 5g | Sugar: 17g | Vitamin A: 7006IU | Vitamin C: 119mg | Calcium: 119mg | Iron: 3mg

Kale truly is known as the king of the greens and for good reason.  It supports healthy skin, hair, and bones.  Its fiber helps with digestion and cardiovascular health.  It has a higher nutrition content than spinach and much less oxalates.  The science isn’t perfect, but it could help with glucose control, lowering the risk of cancer and lower blood pressure.  There is some debate over its ability to prevent asthma.  It can help alleviate the symptoms of neuropathy. It is high in fiber, antioxidants (alpha-lipoic acid), calcium, and vitamin K.  In fact the heavy hitters of one cup of raw Kale are:

Vitamins A – 206, Vitamin C – 134, Vitamin K – 684, Calcium – 9, iron – 6, Magnesium – 6, potassium – 9, copper – 10, manganese – 26%.  Listed as percent daily value.

Kale has been getting some bad press related to the possibility of causing or contributing to hypothyroidism.  It is a goitrogenic food as it contains goitrogens (go figure). But all cruciferous vegetables like kale are considered goitrogenic, including arugula, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collard greens, mustard greens, turnips, and watercress.  The reason is thiocyanate, which in very high concentrations, can interfere with adequate iodine absorption. And juicing a shit ton of Kale could be a problem, but here I juice but one cup and not every day.  I have searched and searched for a peer reviewed study on a Kale upper limit and cannot find it.  Safe to say, I will have my cup a day and live unworried. 

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663599/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266411/
https://www.ncbi.nlm.nih.gov/pubmed/29557674
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049200/
https://www.medicalnewstoday.com/articles/147963.php#treatment
https://www.todaysdietitian.com/newarchives/121112p50.shtml
https://www.todaysdietitian.com/newarchives/121112p50.shtml