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My go-to daily kale shake is an integral part of my diet. It is loaded with nutrition, tastes good, and keeps me healthy. While I often like to add berries to my shakes to add good flavor, some people want to avoid berries altogether because they are too high in carbs. So how do you make a kale shake without berries?
Shake recipes can include so many different ingredients, and they are not always healthy. When you want to stay away from high-carb options like bananas, juice, yogurt, and more, how can you make a shake that delivers nutrition and tastes good at the same time?
Below, I'll share the handful of simple ingredients I like to throw into my blender every day, and how to make your own shake in just a few easy steps.
In this article:
- Health benefits of kale.
- The ingredients used in my shake.
- The recipe for my kale shake without berries.
- Tips on when to drink your shake.
Let's start by looking at why you might want to make kale shake a part of your daily routine, and why kale is so incredibly good for you.
Health benefits of kale
Kale is one of my top 9 superfoods on the planet. It belongs to the family of cruciferous vegetables, which have a wide range of health-promoting effects.
Kale is particularly great for the health of your liver, which helps keep you healthy overall. It removes fat from the liver, helps keep the gallbladder decongested, and promotes bile production. And on top of that, it is packed full of nutrients like vitamins and minerals.
I believe kale and other green leafy vegetables are some of the best things you can eat for your health. We need to be eating 7-10 cups of vegetables per day, and kale is a great choice to help up your intake.
And what better way to get more veggies in your diet than to blend them into a delicious, healthy drink?
What goes in my kale shake without berries
A lot of kale shakes include things like banana, almond milk, Greek yogurt, pineapple, maple syrup, or other sweeteners. But some of the ingredients can be super high in sugars and carbs (like bananas and yogurt). And those just add unhealthy calories to your diet.
So what do I choose as the healthiest, best choices for a simple, low-carb shake recipe that is loaded with nutrients?
Below are the ingredients I use in my kale shake recipe without berries (if you want the one with berries, go here). Making a shake without berries can leave a little to be desired in terms of taste. So I like to add a few more ingredients to enhance the flavor and add even more nutrients to the drink.
With the ingredients listed below, you can make a delicious, nutritious, and well-rounded shake that is free from any junk or unnecessary carbohydrates.
- Organic kale. This veggie is full of vitamins and minerals, and it is one of the more nutrient-dense foods you can add to your diet. I highly recommend it plays a starring role in your meals, and this shake is a great way to make sure you get plenty of it. For the shake, I like to use organic raw kale from Trader Joe's. It comes all clean and ready to use, and I keep it in the freezer for added convenience.
- Water. Adding water as your base makes the shake easy to blend up and the right consistency to drink. Water is a clean, easy ingredient to use with no calories or carbs of any kind.
- Lemon juice. Lemon juice adds some nice flavor, and it helps prevent kidney stones and calcium deposits while it is at it. When you eat a lot of foods high in oxalates (including healthy foods like spinach and kale), you can have a tendency to develop stones. So lemon helps with that. And of course, there is the added benefit of getting a healthy serving of vitamin C.
- Raw wheatgrass powder. I add my Raw Wheatgrass Powder (Lemon Flavor) to my shakes. This has some stevia in it, which helps sweeten the shake without any carb or sugar content. Plus, the wheatgrass powder has some serious nutrition in it. One teaspoon is equivalent to an entire tray of wheatgrass.
- Electrolyte powder. Again, this is a nice way to sweeten your shake and make it taste better without any carbs. I love adding my Electrolyte Powder (Raspberry Lemon Flavor) to my shakes because it adds a great flavor. And it provides all the benefits of trace minerals and other minerals like potassium, too.
- Coconut oil. I add 100% organic, cold-pressed, unrefined, virgin coconut oil to my shake. This gives the shake some good fat to help round it out as a nutritious meal. Learn more about coconut oil benefits here. Coconut oil is an optional add-in, but it is a really great choice if you want to consume this shake as a whole meal.
These plant-based ingredients are totally healthy and are super low in carbohydrates.
It is important to note that not all bodies respond great to kale. Some people just don't digest it well. So even though it is a true health food, it isn't right for everyone. If you don't tolerate kale well, meaning you get bloating and constipation, don't push it. Try switching it up with other healthy veggies like spinach. Spinach is a great substitute for a healthy leafy green.
Kale Shake Without Berries Recipe
This recipe is vegan, dairy-free, gluten-free, low-carb, and sugar-free. And it doesn't have any of those unhealthy ingredients like pineapple, banana, or sweetened yogurt that could kick you right out of ketosis and fat-burning mode.
I recommend using a high-quality blender to make this recipe. There is nothing worse than blending a kale shake in a weak blender, where you end up with chunks and fiber. That does not taste good. Instead, opt for a high-powered blender.
Makes: 2 glasses of shake
Total time: About 5 minutes
- Several handfuls of roughly chopped organic kale
- 1-3 teaspoons of lemon juice
- 1 teaspoon Raw Wheatgrass Juice Powder (Lemon Flavor)
- 1 teaspoon Electrolyte Powder (Raspberry Lemon Flavor)
- 1 teaspoon coconut oil (optional, but suggested if you are consuming the shake as a whole meal)
- Fill your blender about 2/3 to 3/4 full with handfuls of kale.
- Add water to fill the blender to about the same level as the kale.
- Blend for four minutes. Be sure to blend the kale first. If you add the other ingredients too early, it will foam up too much.
- Add lemon juice.
- Blend for a few seconds.
- Add the wheatgrass juice powder and the electrolyte powder.
- Blend for a few more seconds – not too much or it will foam up and spillover.
- If you are using coconut oil, add it now.
- Blend until oil is incorporated.
- Serve in a glass (I like to use mason jars) with a straw.
When should you drink your kale shake without berries?
The recipe above makes two servings of this healthy shake. I make a batch in the morning and go through my two glasses each day.
This recipe makes a very low-glycemic drink, as it doesn't have any sugars and has a really low carb content. But the fact that you are consuming any food at all will stimulate your insulin a little bit.
And as the goal of keto and intermittent fasting is to keep your insulin levels as low as possible. You don't want to spike them unnecessarily with this shake, so I recommend drinking this shake during your eating window.
If you are doing two meals per day with your intermittent fasting schedule, you might want to drink one in the morning when you wake up or one with a meal.
But as it can be a lot to eat a whole meal and drink an entire glass of this shake in one sitting, you might want to break it up.
I prefer to drink some of the shake with my meal, and then wait about an hour until drinking the rest (all within my eating window).
A low-carb, healthy kale shake is such a great thing to add to your diet. I drink one daily, and it is a really key part of my nutrition. Plus, when you add the right ingredients, you can get a delicious flavor without any junk.
Above, I explain the very simple process I use to make my recipe for a kale shake without berries. If you want to watch me demonstrate the steps in person, just watch the video above. And if you want to see the recipe with berries, go here.
Remember to stay away from high-sugar and high-carb ingredients like banana and other sweet fruits, even if they seem healthy. Keep your shakes really low carb for maximum benefit.
Give this recipe a try, and then let me know what you think. Go ahead and leave a comment below letting me know how it turns out.