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Post-Workout Kale Rice Milk Smoothie
Smoothies
Nutri-ScoreA

Post-Workout Kale Rice Milk Smoothie

Brassica oleracea var. sabellica, Oryza sativa, Avena sativa

Clinical Encyclopedia

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

Post-Workout Kale Rice Milk Smoothie provides 150 kcal, 4.5g of protein, 28g 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 with rice milk, providing a refreshing and energizing drink ideal for post-workout recovery. Rich in vitamins and minerals, it supports muscle recovery and hydration.

Also known as:
Kale SmoothieRice Milk Smoothie
Scientific NameBrassica oleracea var. sabellica, Oryza sativa, Avena sativa
Region of OriginUnited States
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
90%
Fiber3.5g
Total34.5g
Protein
4.5g(13%)
Fats
2g(6%)
Carbohydrates
28g(81%)

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 C30 mg (33%)
Vitamin E0.5 mg (3%)
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)0.3 mg (6%)
Vitamin b6 (pyridoxine)0.2 mg (12%)
Folate140 µg (35%)
Choline20 mg (4%)
Vitamins with less than 2% DV
Vitamin D: 0 µgVitamin 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

✓Kale is high in antioxidants and vitamins A, C, and K, which help reduce inflammation and promote recovery after exercise.
✓Rice milk provides a lactose-free alternative that is easy to digest, making it suitable for those with dairy sensitivities.

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, rice milk, and optional sweeteners or fruits until smooth. Serve chilled for best taste.

Smart Selection & Storage

How to Select

Choose fresh, vibrant green kale leaves without yellowing or wilting. For rice milk, select unsweetened varieties for a healthier option.

How to Store

Store kale in the refrigerator in a sealed bag or container. Rice milk should be kept in a cool, dry place 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-inflammatory
Main Applications
•Post-exercise recovery
•Nutritional supplementation
Bioactive Compounds
Glucosinolates

Compounds that may help reduce the risk of certain cancers.

Flavonoids

Antioxidants that help combat oxidative stress.

How to Consume
FreshBlendedChilled
Did you know?

"Kale is considered a superfood due to its high nutrient density and health benefits."

Myths vs Realities

MythKale is too bitter to enjoy.
RealityWhen blended with sweet fruits or rice milk, kale's bitterness can be masked, making it delicious.
MythRice milk lacks nutrients compared to dairy milk.
RealityWhile rice milk has fewer proteins, it is fortified with vitamins and minerals, making it a nutritious alternative.
MythSmoothies are not filling.
RealitySmoothies can be very filling, especially when made with fiber-rich ingredients like kale and added proteins.

Healthy Recipes

Kale Rice Milk Power Smoothie

A nutrient-packed smoothie that combines the power of kale with the creaminess of rice milk, perfect for post-workout recovery.

Ingredients
  • 1 cup Post-Workout Kale Rice Milk Smoothie
  • 1 banana
  • 1 tablespoon almond butter
  • 1 tablespoon chia seeds
  • 1 teaspoon honey
Instructions
  1. 1. Blend all ingredients until smooth.
  2. 2. Pour into a glass and enjoy immediately.
  3. 3. Garnish with a sprinkle of chia seeds on top.

Berry Kale Rice Milk Delight

This vibrant smoothie blends kale with mixed berries for a refreshing post-workout treat loaded with antioxidants.

Ingredients
  • 1 cup Post-Workout Kale Rice Milk Smoothie
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon flaxseeds
  • 1/2 cup spinach
  • 1 teaspoon agave syrup
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve chilled with a few whole berries for garnish.

Tropical Kale Rice Milk Smoothie

Transport yourself to a tropical paradise with this smoothie featuring kale, pineapple, and coconut for a refreshing boost.

Ingredients
  • 1 cup Post-Workout Kale Rice Milk Smoothie
  • 1/2 cup pineapple chunks
  • 1/4 cup coconut yogurt
  • 1 tablespoon shredded coconut
  • 1 teaspoon lime juice
Instructions
  1. 1. Add all ingredients to a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Pour into a glass and top with shredded coconut.

Chocolate Kale Rice Milk Shake

Indulge your chocolate cravings with this healthy shake that combines kale with cocoa for a delicious post-workout treat.

Ingredients
  • 1 cup Post-Workout Kale Rice Milk Smoothie
  • 2 tablespoons unsweetened cocoa powder
  • 1 tablespoon peanut butter
  • 1 banana
  • 1 teaspoon maple syrup
Instructions
  1. 1. Blend all ingredients until well combined.
  2. 2. Taste and adjust sweetness if necessary.
  3. 3. Serve in a chilled glass and enjoy.

Green Protein Kale Rice Milk Smoothie

Boost your protein intake with this green smoothie featuring kale, protein powder, and a hint of vanilla.

Ingredients
  • 1 cup Post-Workout Kale Rice Milk Smoothie
  • 1 scoop vanilla protein powder
  • 1/2 avocado
  • 1 tablespoon hemp seeds
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve immediately for a protein-packed recovery drink.

Cinnamon Apple Kale Rice Milk Smoothie

This cozy smoothie combines the flavors of apple and cinnamon with kale for a comforting post-workout sip.

Ingredients
  • 1 cup Post-Workout Kale Rice Milk Smoothie
  • 1 apple (cored and chopped)
  • 1/2 teaspoon ground cinnamon
  • 1 tablespoon oats
  • 1 teaspoon honey
Instructions
  1. 1. Blend all ingredients until smooth.
  2. 2. Pour into a glass and sprinkle with extra cinnamon if desired.
  3. 3. Enjoy as a warm or chilled drink.

Minty Kale Rice Milk Refresher

Revitalize yourself with this refreshing mint-infused smoothie that combines kale with fresh mint leaves.

Ingredients
  • 1 cup Post-Workout Kale Rice Milk Smoothie
  • 1/4 cup fresh mint leaves
  • 1/2 cucumber (peeled and chopped)
  • 1 tablespoon lemon juice
  • 1 teaspoon honey
Instructions
  1. 1. Blend all ingredients until smooth.
  2. 2. Serve immediately over ice for a refreshing drink.
  3. 3. Garnish with a mint sprig.

Peachy Kale Rice Milk Smoothie

Enjoy the sweet taste of summer with this peach and kale smoothie, perfect for replenishing after a workout.

Ingredients
  • 1 cup Post-Workout Kale Rice Milk Smoothie
  • 1 ripe peach (pitted and sliced)
  • 1/2 cup Greek yogurt
  • 1 tablespoon honey
  • 1/2 teaspoon vanilla extract
Instructions
  1. 1. Combine all ingredients in a blender.
  2. 2. Blend until creamy and smooth.
  3. 3. Serve chilled with peach slices on top.

Spiced Pumpkin Kale Rice Milk Smoothie

Embrace the flavors of fall with this pumpkin-spiced smoothie that combines kale and pumpkin puree for a nutritious boost.

Ingredients
  • 1 cup Post-Workout Kale Rice Milk Smoothie
  • 1/2 cup pumpkin puree
  • 1/2 teaspoon pumpkin spice
  • 1 tablespoon maple syrup
  • 1 tablespoon walnuts (chopped)
Instructions
  1. 1. Blend all ingredients until smooth.
  2. 2. Pour into a glass and top with chopped walnuts.
  3. 3. Enjoy as a seasonal post-workout treat.

Carrot Ginger Kale Rice Milk Smoothie

This vibrant smoothie combines the sweetness of carrots with the zing of ginger and the nutrition of kale for a healthy boost.

Ingredients
  • 1 cup Post-Workout Kale Rice Milk Smoothie
  • 1 medium carrot (peeled and chopped)
  • 1 teaspoon fresh ginger (grated)
  • 1 tablespoon orange juice
  • 1 teaspoon honey
Instructions
  1. 1. Blend all ingredients until smooth.
  2. 2. Serve immediately and enjoy the refreshing flavors.
  3. 3. Garnish with a carrot stick if desired.

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 and support heart health.

Is rice milk a good alternative to dairy milk?

Yes, rice milk is a lactose-free option that is suitable for those with dairy allergies or lactose intolerance.

Can I add protein powder to this smoothie?

Absolutely! Adding protein powder can enhance the smoothie’s protein content, making it even better for muscle recovery.

How can I make this smoothie sweeter?

You can add honey, maple syrup, or ripe bananas to naturally sweeten the smoothie.

Is this smoothie suitable for vegans?

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

How long can I store this smoothie?

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

Can I use frozen kale in this smoothie?

Yes, frozen kale works well and can make the smoothie colder and thicker.

What other ingredients can I add?

You can add fruits like bananas, berries, or even nut butters for added flavor and nutrition.

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