Kale Mango Smoothie or Salad? You pick!

By: Kristen DeAngelis

Some of us prefer a large crunchy salad, while others opt to slurp down a creamy smoothie. Either way, both are nutritious options to include in a healthful diet.

Blended smoothies are a great way to add variety into your day but so are crunchy salads. For easy meal prep, use the same ingredients! If you’re craving a crunch (and not from the Doritos bag!), dive into a crisp salad. If lunchtime plans don’t allow you to pickup a fork, whip up a smoothie to sip on. A blender allows you to use a variety of salad ingredients like avocados, greens and almonds, transforming the same ingredients into a blended drink.

Make the most of your ingredients and prepare 2 meals at once. Make your kale salad to have now and add the same ingredients sealed in a ziplock bag stored in the refrigerator to whip up in 60 seconds for tomorrow.

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  • 1 mango
  • 4-5 large kale leaves
  • 1/2 large or 1 small avocado
  • ¼ cup almonds
  • 3 dates
  • ¼ cup pumpkin seeds
  • Olive oil
  • Sea salt (Coarse works best)
  • Directions:

    1. First wash kale well under cold running water. Remove the long hard stem and tear the kale into bite-sized pieces.

    2. Add the kale to a large mixing bowl; drizzle olive oil (about 2 tablespoons) and sprinkle with sea salt. Massage kale with your hands to loosen its leaves (NOTE: The kale will start to shrink down to a much smaller amount, so have extra on hand if you need)

    3. Peel Mango and slice into thin strips. Halve your avocado and slice into thin strips and scoop out with a spoon. Chop 3 dates into tiny bite sized pieces.

    4. Toss sliced mango, avocado, dates, almonds and pumpkin seeds into the kale mixture until well combined.

    5. Plate and serve for 2.

    For the smoothie version:

    1 cup coconut water
    1/2 mango, peeled
    4-5 large kale leaves, hard stems removed
    1 small or 1/2 large avocado, pitted
    1/4 cup almonds
    2 tbsp pumpkin seeds
    Ice as needed

    Toss all ingredients into a blender and whiz until smooth, about 60 to 90 seconds.

    Prep time: 10 minutes

    Total time: 10 minutes

    Servings: 2

    • Nutrition per serving:

    Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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    Kristen DeAngelis

    Kristen is the executive assistant and certified nutritionist for Joe Cross and his team at Reboot with Joe. Her multi-disciplinary approach to health and wellness stresses a plant-based diet, engaging in regular movement, physical activity and yoga, and practicing mindfulness techniques. She is a Registered Dietitian Nutritionist and Yoga Instructor, with a B.S. in Nutrition and Exercise Science from Virginia Tech and a 200-Hr Yoga (RYT), YogaFit, and American Council on Exercise certification. If she’s not smiling in the kitchen, Kristen loves practicing yoga, running or finding a fitness challenge, and visiting friends and family from her hometown near Boston, MA.

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