A Proverbs Wife

Kale Smoothies + Trail Mix Recipe


Kale has become the base for most of my recent smoothies.

Whether sweet and fruity or smooth and nutty, kale is the one ingredient I never leave out.


Kale is low in Saturated Fat, and very low in Cholesterol. It is also a good source of

  • Dietary Fiber

  • Protein

  • Thiamin

  • Riboflavin

  • Folate

  • Iron

  • Magnesium

  • Phosphorus

  • Vitamin A

  • Vitamin C

  • Vitamin K

  • Vitamin B6

  • Calcium

  • Potassium

  • Copper

  • Manganese

There’s needs to take vitamins supplements when kale provides them naturally.

At the point I don’t write down my recipes I just make what I think I’ll like.

I use as much of any of the ingredients without worrying about calories because all of the ingredients are low to no fat, high in vitamins and easily digestible.

Here’s an idea of how I made a recent smoothie.

  • Kale

  • plain yogurt,

  • banana, blueberries

  • 100% apple juice

  • (all natural) apple sauce

Smoothies for me are meals or snacks depending on what I put in them. For meal type smoothies I add more grains and vegetables than fruit. For snack smoothies I add mostly fruit and some kale.

Another go-to snack that I keep in my desk, car and nightstand is trail mix.

I make my own using all raw nuts and assorted raisins.


Raw nuts are simply nuts that haven’t been cooked. Instead of Planters Roasted cashews with Sea Salt, I buy raw cashews. The same is true for pumpkin seeds, sunflower seeds, almonds and any other nut.

Uncooked nuts retain their full nutritional value and aren’t coated in unnecessary sodium. After buying each of my ingredients I create a trail mix that lasts about four weeks.

For this trail mix I used:

  • assorted raisins

  • raw sunflower seeds

  • raw almonds

  • raw cashews

I paid about $30 total for everything and this mix will last 4-6 weeks for one person. That’s roughly $5 per week for each this trail mix which I snack on 7 days a week.

If you are considering a healthier diet I hope some of these ideas help you better plan you shopping trips and meals.

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