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Gut Health Kale Pea Milk Smoothie
Smoothies
Nutri-ScoreA

Gut Health 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

Gut Health Kale Pea Milk Smoothie provides 90 kcal, 4.5g of protein, 12g of carbohydrates, and 3.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

This smoothie combines nutrient-dense kale and pea milk, providing a rich source of vitamins and minerals that support gut health and overall wellness.

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

Caloric distribution of primary energy metrics per 100g

Calories90 kcal
Water
85%
Fiber3.5g
Total18.5g
Protein
4.5g(24%)
Fats
2g(11%)
Carbohydrates
12g(65%)

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 µg (76%)
Vitamin C60 mg (67%)
Vitamin K141 µg (118%)
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)0.2 mg (4%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Folate61 µg (15%)
Choline20 mg (4%)
Vitamins with less than 2% DV
Vitamin B12: 0 µg

Minerals

Major Source (≥ 2% DV)
Calcium120 mg (12%)
Iron1.5 mg (8%)
Magnesium30 mg (7%)
Phosphorus50 mg (5%)
Potassium300 mg (6%)
Zinc0.5 mg (5%)
Copper0.1 mg (11%)
Manganese0.5 mg (25%)
Minerals with less than 2% DV
Selenium: 0.5 µg

Health Benefits

✓Rich in fiber and antioxidants, this smoothie promotes digestive health and helps maintain a healthy gut microbiome.
✓Packed with vitamins A, C, and K, it supports immune function and skin health.

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 your choice of fruits for a nutritious smoothie. For best results, use fresh ingredients.

Smart Selection & Storage

How to Select

Choose fresh, vibrant green kale leaves without yellowing or wilting. For pea milk, look for unsweetened varieties with minimal additives.

How to Store

Store kale in a perforated bag in the refrigerator. 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
•Gut health improvement
•Nutritional supplementation
Bioactive Compounds
Glucosinolates

May help in detoxification and cancer prevention.

Chlorophyll

Supports detoxification and has antioxidant properties.

How to Consume
FreshBlendedAs a meal replacement
Did you know?

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

Myths vs Realities

MythKale is too bitter to enjoy.
RealityWhen blended with fruits, kale's bitterness is masked, making it delicious.
MythSmoothies are not filling.
RealityA smoothie with fiber and protein can be very satiating and serve as a meal replacement.
MythPea milk is low in nutrients.
RealityPea milk is high in protein and contains essential vitamins and minerals, making it a nutritious choice.

Healthy Recipes

Tropical Kale Pea Milk Smoothie Bowl

This vibrant smoothie bowl combines the gut health benefits of kale and pea milk with tropical fruits for a refreshing breakfast.

Ingredients
  • 1 cup Gut Health Kale Pea Milk Smoothie
  • 1 banana, sliced
  • 1/2 cup pineapple chunks
  • 1/4 cup granola
  • 1 tablespoon chia seeds
Instructions
  1. 1. Blend the Gut Health Kale Pea Milk Smoothie with banana and pineapple until smooth.
  2. 2. Pour the smoothie into a bowl and top with granola and chia seeds.
  3. 3. Serve immediately and enjoy with a spoon.

Kale Pea Milk Green Protein Shake

Packed with protein and nutrients, this shake is perfect for a post-workout recovery.

Ingredients
  • 1 cup Gut Health Kale Pea Milk Smoothie
  • 1 scoop vanilla protein powder
  • 1 tablespoon almond butter
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. In a blender, combine the Gut Health Kale Pea Milk Smoothie, protein powder, almond butter, and cinnamon.
  2. 2. Blend until creamy and smooth.
  3. 3. Pour into a glass and enjoy immediately.

Berry Kale Pea Milk Smoothie Popsicles

These refreshing popsicles are a perfect summer treat, combining the goodness of kale and berries.

Ingredients
  • 2 cups Gut Health Kale Pea Milk Smoothie
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon honey (optional)
Instructions
  1. 1. Blend the Gut Health Kale Pea Milk Smoothie with mixed berries and honey until smooth.
  2. 2. Pour the mixture into popsicle molds and freeze for at least 4 hours.
  3. 3. Remove from molds and enjoy a healthy frozen treat.

Savory Kale Pea Milk Smoothie Soup

This unique savory smoothie soup is a delightful way to enjoy kale and pea milk in a warm dish.

Ingredients
  • 1 cup Gut Health Kale Pea Milk Smoothie
  • 1/2 cup vegetable broth
  • 1/4 avocado
  • Salt and pepper to taste
Instructions
  1. 1. In a saucepan, combine the Gut Health Kale Pea Milk Smoothie and vegetable broth, heating gently.
  2. 2. Blend in the avocado until smooth and creamy.
  3. 3. Season with salt and pepper, then serve warm.

Kale Pea Milk Smoothie Pancakes

These fluffy pancakes are infused with kale and pea milk for a nutritious breakfast option.

Ingredients
  • 1 cup whole wheat flour
  • 1 cup Gut Health Kale Pea Milk Smoothie
  • 1 tablespoon baking powder
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix the whole wheat flour and baking powder.
  2. 2. Add the Gut Health Kale Pea Milk Smoothie, maple syrup, and vanilla extract, stirring until combined.
  3. 3. Cook on a greased skillet over medium heat until bubbles form, then flip and cook until golden brown.

Kale Pea Milk Smoothie Energy Balls

These no-bake energy balls are a perfect snack, combining the goodness of kale and pea milk with oats and nuts.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/2 cup Gut Health Kale Pea Milk Smoothie
  • 1/4 cup honey
  • 1/4 cup chopped nuts
Instructions
  1. 1. In a bowl, mix all ingredients until well combined.
  2. 2. Form the mixture into small balls and place on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before serving.

Kale Pea Milk Smoothie Chia Pudding

This creamy chia pudding is infused with kale and pea milk, making it a nutritious and filling breakfast or snack.

Ingredients
  • 1 cup Gut Health Kale Pea Milk Smoothie
  • 1/4 cup chia seeds
  • 1 tablespoon maple syrup
  • Fresh berries for topping
Instructions
  1. 1. In a bowl, combine the Gut Health Kale Pea Milk Smoothie, chia seeds, and maple syrup.
  2. 2. Stir well and let sit for at least 4 hours or overnight in the refrigerator.
  3. 3. Top with fresh berries before serving.

Kale Pea Milk Smoothie Muffins

These moist muffins are a great way to incorporate kale and pea milk into your diet, perfect for breakfast or a snack.

Ingredients
  • 1 1/2 cups whole wheat flour
  • 1 cup Gut Health Kale Pea Milk Smoothie
  • 1/2 cup honey
  • 1/4 cup coconut oil
  • 1 teaspoon baking soda
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
  2. 2. In a bowl, mix the flour and baking soda.
  3. 3. In another bowl, combine the Gut Health Kale Pea Milk Smoothie, honey, and melted coconut oil, then mix with the dry ingredients until just combined.
  4. 4. Pour the batter into the muffin tin and bake for 20-25 minutes.

Kale Pea Milk Smoothie Overnight Oats

These overnight oats are a quick and easy breakfast option, packed with nutrients from kale and pea milk.

Ingredients
  • 1/2 cup rolled oats
  • 1 cup Gut Health Kale Pea Milk Smoothie
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
  • Fresh fruit for topping
Instructions
  1. 1. In a jar, combine the oats, Gut Health Kale Pea Milk Smoothie, chia seeds, and honey.
  2. 2. Stir well, cover, and refrigerate overnight.
  3. 3. In the morning, top with fresh fruit before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of kale?

Kale is rich in vitamins A, C, and K, and is known for its antioxidant properties, which can help reduce inflammation and support heart health.

Is pea milk a good alternative to dairy milk?

Yes, pea milk is a great plant-based alternative that is high in protein and low in allergens, making it suitable for many diets.

Can this smoothie help with digestion?

Absolutely! The fiber from kale and the prebiotic properties of pea milk can promote healthy digestion.

How can I make this smoothie taste better?

You can add fruits like bananas or berries, or a sweetener like honey or maple syrup to enhance the flavor.

Is this smoothie suitable for vegans?

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

How often can I drink this smoothie?

You can enjoy this smoothie daily as part of a balanced diet.

Can I store this smoothie for later?

It's best consumed fresh, but you can store it in the fridge for up to 24 hours in a sealed container.

What can I add to boost the protein content?

You can add protein powder, chia seeds, or nut butter to increase the protein content.

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