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Creamy Kale Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Creamy Kale Pea Milk Smoothie

Brassica oleracea var. sabellica, Pisum sativum

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Creamy Kale Pea Milk Smoothie provides 85 kcal, 3.5g of protein, 12g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines the nutrient-dense properties of kale and peas, providing a creamy texture and a rich source of vitamins and minerals. It's an excellent choice for a refreshing and healthy beverage.

Also known as:
Kale SmoothiePea Milk Shake
Scientific NameBrassica oleracea var. sabellica, Pisum sativum
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories85 kcal
Water
90%
Fiber3g
Total17.5g
Protein
3.5g(20%)
Fats
2g(11%)
Carbohydrates
12g(69%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A681 IU (14%)
Vitamin C30 mg (33%)
Vitamin E1.5 mg (10%)
Vitamin K250 mcg (208%)
Vitamin b1 (thiamine)0.1 mg (8%)
Vitamin b2 (riboflavin)0.1 mg (6%)
Vitamin b3 (niacin)0.5 mg (3%)
Vitamin b5 (pantothenic acid)0.3 mg (6%)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate61 mcg (15%)
Choline20 mg (4%)
Vitamins with less than 2% DV
Vitamin D: 0 IUVitamin B12: 0 mcg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron1.5 mg (8%)
Magnesium30 mg (8%)
Phosphorus50 mg (5%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (5%)
Manganese0.3 mg (15%)
Selenium1 mcg (2%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in vitamins A, C, and K, this smoothie supports immune function, skin health, and bone health.
✓High in fiber, it aids digestion and promotes a feeling of fullness, making it beneficial for weight management.

Possible Risks & Side Effects

!No clinically significant precautions or contraindications have been documented for this food in standard dietary intake.

How to Prepare & Consume

Blend kale, pea milk, and any desired fruits or sweeteners until smooth. Serve chilled for the best taste.

Smart Selection & Storage

How to Select

Choose fresh, vibrant kale leaves without yellowing or wilting. For peas, select bright green pods that feel firm.

How to Store

Store kale in a plastic bag in the refrigerator and consume within a week. Pea milk should be refrigerated and consumed within 7-10 days after opening.

Medicinal Profile & Bioactive Compounds

Therapeutic properties, key bioactive compounds, and clinical applications of this food.

Medicinal Properties
AntioxidantAnti-inflammatoryDigestive support
Main Applications
•Nutritional beverage
•Meal replacement
Bioactive Compounds
Lutein

Supports eye health and may reduce the risk of age-related macular degeneration.

Beta-carotene

Converted to vitamin A in the body, supporting vision and immune function.

How to Consume
FreshChilledAs a meal replacement
Did you know?

"Kale is one of the most nutrient-dense vegetables, often referred to as a superfood."

Myths vs Realities

MythKale is too bitter to enjoy in smoothies.
RealityWhen blended with fruits and sweeteners, kale can add a nutritious boost without overwhelming bitterness.
MythPea milk lacks nutrients compared to dairy milk.
RealityPea milk is fortified with vitamins and minerals, making it a comparable alternative to dairy.
MythSmoothies are not filling enough for a meal.
RealityA well-balanced smoothie can provide adequate nutrition and satiety, especially when made with protein-rich ingredients.

Healthy Recipes

Kale Pea Protein Power Smoothie

This smoothie is packed with protein and nutrients, making it a perfect post-workout recovery drink.

Ingredients
  • 1 cup Creamy Kale Pea Milk Smoothie
  • 1 scoop vanilla protein powder
  • 1 banana
  • 1 tablespoon almond butter
  • 1 tablespoon chia seeds
Instructions
  1. 1. Combine the Creamy Kale Pea Milk Smoothie, protein powder, banana, almond butter, and chia seeds in a blender.
  2. 2. Blend on high until smooth and creamy.
  3. 3. Pour into a glass and enjoy immediately.

Tropical Kale Pea Smoothie Bowl

A refreshing smoothie bowl that combines the goodness of kale and peas with tropical fruits for a nutritious breakfast.

Ingredients
  • 1 cup Creamy Kale Pea Milk Smoothie
  • 1/2 cup frozen mango
  • 1/2 cup frozen pineapple
  • 1/4 cup granola
  • 1 tablespoon shredded coconut
Instructions
  1. 1. In a blender, combine the Creamy Kale Pea Milk Smoothie, frozen mango, and frozen pineapple.
  2. 2. Blend until smooth and thick.
  3. 3. Pour into a bowl and top with granola and shredded coconut.

Berry Kale Pea Smoothie Delight

This vibrant smoothie combines the flavors of mixed berries with the nutritional benefits of kale and peas.

Ingredients
  • 1 cup Creamy Kale Pea Milk Smoothie
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon honey
  • 1 tablespoon flaxseeds
Instructions
  1. 1. Add the Creamy Kale Pea Milk Smoothie, mixed berries, honey, and flaxseeds to a blender.
  2. 2. Blend until well combined and smooth.
  3. 3. Serve chilled in a glass and enjoy the berry goodness.

Citrus Kale Pea Smoothie Refresh

A zesty smoothie that combines kale and peas with refreshing citrus flavors for a vitamin-packed drink.

Ingredients
  • 1 cup Creamy Kale Pea Milk Smoothie
  • 1 orange, peeled
  • 1/2 lemon, juiced
  • 1 tablespoon agave syrup
  • 1/2 teaspoon ginger, grated
Instructions
  1. 1. In a blender, combine the Creamy Kale Pea Milk Smoothie, orange, lemon juice, agave syrup, and grated ginger.
  2. 2. Blend until smooth and frothy.
  3. 3. Pour into a glass and garnish with a slice of orange.

Chocolate Kale Pea Smoothie Indulgence

A decadent yet healthy smoothie that satisfies chocolate cravings while providing essential nutrients.

Ingredients
  • 1 cup Creamy Kale Pea Milk Smoothie
  • 2 tablespoons cocoa powder
  • 1 banana
  • 1 tablespoon maple syrup
  • 1 tablespoon peanut butter
Instructions
  1. 1. Combine the Creamy Kale Pea Milk Smoothie, cocoa powder, banana, maple syrup, and peanut butter in a blender.
  2. 2. Blend until creamy and well mixed.
  3. 3. Serve in a chilled glass and enjoy the chocolatey goodness.

Avocado Kale Pea Smoothie Boost

This creamy smoothie combines healthy fats from avocado with the nutrient-rich kale and peas for a filling snack.

Ingredients
  • 1 cup Creamy Kale Pea Milk Smoothie
  • 1/2 avocado
  • 1 tablespoon lemon juice
  • 1 tablespoon honey
  • 1/2 cup spinach
Instructions
  1. 1. In a blender, combine the Creamy Kale Pea Milk Smoothie, avocado, lemon juice, honey, and spinach.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and enjoy as a nutritious snack.

Nutty Kale Pea Smoothie Energy Boost

A smoothie that combines the protein of nuts with the greens of kale and peas for an energizing drink.

Ingredients
  • 1 cup Creamy Kale Pea Milk Smoothie
  • 1/4 cup mixed nuts (almonds, walnuts, cashews)
  • 1 tablespoon honey
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Add the Creamy Kale Pea Milk Smoothie, mixed nuts, honey, and cinnamon to a blender.
  2. 2. Blend until smooth and nutty.
  3. 3. Serve in a glass and enjoy the energy boost.

Spiced Kale Pea Smoothie with Cinnamon

A warm and spiced smoothie that combines the flavors of cinnamon and nutmeg with the health benefits of kale and peas.

Ingredients
  • 1 cup Creamy Kale Pea Milk Smoothie
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 tablespoon maple syrup
  • 1/2 cup ice
Instructions
  1. 1. In a blender, combine the Creamy Kale Pea Milk Smoothie, cinnamon, nutmeg, maple syrup, and ice.
  2. 2. Blend until smooth and frosty.
  3. 3. Serve in a glass and enjoy the warming spices.

Minty Kale Pea Smoothie Refresher

A refreshing mint-infused smoothie that combines the health benefits of kale and peas with a burst of mint flavor.

Ingredients
  • 1 cup Creamy Kale Pea Milk Smoothie
  • 1/4 cup fresh mint leaves
  • 1 tablespoon honey
  • 1/2 lime, juiced
Instructions
  1. 1. Combine the Creamy Kale Pea Milk Smoothie, mint leaves, honey, and lime juice in a blender.
  2. 2. Blend until smooth and fragrant.
  3. 3. Pour into a glass and garnish with a mint sprig.

Kale Pea Smoothie with Oats and Berries

A hearty smoothie that combines oats and berries with kale and peas for a filling breakfast option.

Ingredients
  • 1 cup Creamy Kale Pea Milk Smoothie
  • 1/2 cup rolled oats
  • 1/2 cup mixed berries
  • 1 tablespoon honey
Instructions
  1. 1. In a blender, combine the Creamy Kale Pea Milk Smoothie, rolled oats, mixed berries, and honey.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve in a bowl or glass and enjoy as a nutritious breakfast.

Frequently Asked Questions (FAQ)

What are the health benefits of kale?

Kale is rich in vitamins A, C, and K, and contains antioxidants that may help reduce inflammation.

Is pea milk a good source of protein?

Yes, pea milk contains a moderate amount of protein, making it a good alternative to dairy milk.

Can I add other fruits to this smoothie?

Absolutely! Fruits like bananas, berries, or mangoes can enhance the flavor and nutritional profile.

How long can I store this smoothie?

It's best consumed fresh, but can be stored in the refrigerator for up to 24 hours.

Is this smoothie suitable for vegans?

Yes, this smoothie is entirely plant-based and suitable for vegans.

Can I use frozen kale or peas?

Yes, frozen kale and peas can be used and may even enhance the creaminess of the smoothie.

What is the glycemic index of this smoothie?

The glycemic index is approximately 30, making it a low-GI option.

How can I make this smoothie sweeter?

You can add natural sweeteners like honey, agave syrup, or dates to taste.

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Comparisons
Creamy Kale Pea Milk Smoothie vs Antioxidant Acai Almond Coconut Milk Smoothie Creamy Kale Pea Milk Smoothie vs Antioxidant Acai Almond Milk Smoothie Creamy Kale Pea Milk Smoothie vs Antioxidant Acai Apple Juice Smoothie
Nutrients
Protein in Creamy Kale Pea Milk Smoothie Calories in Creamy Kale Pea Milk Smoothie Vitamin-c in Creamy Kale Pea Milk Smoothie Magnesium in Creamy Kale Pea Milk Smoothie
Featured Guides
Health Benefits of Creamy Kale Pea Milk Smoothie Healthy Recipes with Creamy Kale Pea Milk Smoothie
Rankings
Smoothies high in vitamin-k Smoothies high in vitamin-c Smoothies low in carbohidratos Smoothies low in índice glucémico