Kale, almond milk, banana, spinach, peanut butter, chia seeds, avocado, medjool dates and kiwifruit smoothie

Happiness in a bowl


1/2 cup of kale
1/2 cup of almond milk
1 medium banana
1/2 cup of spinach
1 tablespoon of peanut butter
1 tablespoon of chia seeds
1/2 avocado
2 Medjool dates
1 medium kiwifruit


Calories: 513
Protein: 12 grams
Carbs: 67 grams
Fiber: 18 grams
Sugar: 31 grams
Fat: 25 grams

This is a smoothie bowl that is incredibly beneficial to promoting healthy teeth and bones, as well as a healthy cardiovascular system because it is rich in calcium, phosphorus, potassium and dietary fibre. The former three are essential for good bone health and the latter two work together to maintain good heart health.

To make it, blend the avocado, spinach, kale, almond milk and peanut butter until smooth. Pour into a bowl, chop up the remaining ingredients and use as toppings.


The creamy, mild tasting avocado is very beneficial to heart health because it contains a good dose of dietary fibre, which removes cholesterol from the body, and potassium, which has been shown to lower blood pressure and also helps to maintain a regular heartbeat. Avocado also contains oleic acid which is the main fat in avocado and has been shown to reduce inflammation, making it good for the heart, and also protects against cancer.


Spinach is an abundant source of many essential vitamins and minerals including vitamin A, for promoting healthy vision, vitamin K, for healthy bones & proper blood clotting and folate, which is essential to the proper growth and development of unborn babies, as well as during periods of growth for children and adolescents.


Often referred to as nature’s multivitamin, kale will provide some very good amounts of most of the vitamins and minerals that are necessary for maintaining good health including vitamins A, C and K, potassium, copper and calcium.

Almond Milk

Almond milk provides a non-dairy liquid base to this smoothie bowl that is good for the heart because it contains no cholesterol, but does contain significant amounts of vitamin E, which has been shown to reduce inflammation. The water content of almond milk can also help to keep you hydrated and maintain a healthy digestive system.

Peanut Butter

The best peanut butter to use is either a homemade one or an organic version that has very little or no sugar and salt added to it. Peanut butter is an amazing source of plant-based protein, which is needed for building and repairing muscles, and is also rich in so many essential vitamins and minerals like iron, potassium, magnesium and zinc.


The regular consumption of bananas is linked to a decreased risk of developing asthma in children, a lower risk of developing colorectal cancer and a reduced risk of cardiovascular disease. Many of the benefits associated with bananas are due to their high potassium and fibre content.


Kiwifruit is a brilliant source of vitamin C, containing more than the daily allowance per large fruit. These delicious fruits are understood to have a natural laxative effect which makes them incredibly beneficial to digestive health, especially if you are suffering from constipation.

Medjool Dates

Medjool dates provide a wonderfully sweet toffee flavour to recipes, as well as an abundance of important nutrients that include dietary fibre, for good heart and digestive health, magnesium, to help support a healthy immune system and potassium for strong bones.

Chia Seeds

Along with the peanut butter in this smoothie, chia seeds infuse a good dose of plant-based protein that is important for helping you to feel satiated and building & repairing muscle. They also add an incredible amount of calcium and phosphorus which makes them very beneficial to the maintenance of strong, healthy bones and teeth.

Kale, almond milk, banana, spinach, peanut butter, chia seeds, avocado, medjool dates and kiwifruit smoothieKale, almond milk, banana, spinach, peanut butter, chia seeds, avocado, medjool dates and kiwifruit smoothie

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