The Best Kale Shake Recipe (try it now!) | Dr. Berg blog (2024)

The healthiest food you can possibly eat is kale, which is why I’m going to teach you how to make a kale shake so you can take advantage of its essential nutrients.

In this article:

  1. Kale Is a Very Nutritious Vegetable
  2. The Weight Loss Kale Shake Recipe
  3. What the Kale Shake Can Do to the Body
  4. The Health Benefits of Kale

Kale Shake Recipe for a Healthier Weight Loss Option

Kale Is a Very Nutritious Vegetable

The Best Kale Shake Recipe (try it now!) | Dr. Berg blog (1)

Kale is a superfood that has 35,000 international units of vitamin A. That's ten times the vitamin A of other veggies. It also has lots of potassium, vitamin K, and phytonutrients (plant-based chemicals that may help prevent cancer and get your body healthy). It’s very healthy for the entire body, especially in helping flush out acids in the liver.

This is why today, we are going to make a kale shake so you can add this to your diet. I have probably 300,000-500,000 people in Washington, DC, area doing this kale shake diet. But first, know that there are different types of kale.

  • There is red kale, which is better for the macula of the eye.
  • The regular green kale, which I like best.
  • The dinosaur kale, which is very crispy and has a good and delicious flavor. This is very good to be made into a shake or smoothie because it blends nicely.

The Weight Loss Kale Shake Recipe


  • Raw kale (about three stems)
  • Instant Kale Shake Chocolate
  • 8 oz. filtered water


  1. You can put about three stems and every part of the kale inside the blender.
  2. Add a scoop of Instant Kale Shake Chocolate in the blender.
  3. Pour in filtered water. Stick to the right amount and pour all the way up to make it thicker.
  4. Blend for at least 3 minutes. You can also add a teaspoon of coconut oil fora smoother shake. That’s all you need to do for this healthy kale smoothie.

Special note: I am no longer recommending fruit or berries in the kale shake if you are trying to lose weight. Rather, use Instant Kale Shake or liquid stevia (berry flavor) instead.

If you want this kale shake recipe to be extra healthier, add some chia seeds, too!

RELATED: Kale Shake Without Berries

What the Kale Shake Can Do to the Body

The Best Kale Shake Recipe (try it now!) | Dr. Berg blog (2)

The blueberry kale shake looks greenish brown, but the taste is not bad. With the shake, you're giving your liver a tremendous amount of nutrients and vitamin A. What happens is it's going to the liver, the whole skin, and mucus membrane and sinuses, which makes you breathe better and allow you to get a lot of oxygen. If you have a lot of acids in the liver, the shake can help flush them out.

It has so much nutrition. You need to drink a smoothie every single day. Drink one in the morning for breakfast and include two eggs with it. You can also drink one at night when you get home from work.

The Health Benefits of Kale

The Best Kale Shake Recipe (try it now!) | Dr. Berg blog (3)

Although we already know kale is a super food because it’s loaded with essential nutrients, let’s dig deeper into how it can benefit our overall health.

  • Weight Loss Promoter

Kale is a vegetable that promotes weight loss because it has a low number of calories but can make you feel full. This vegetable is rich in dietary fiber and protein, both known to aid in weight loss. Fiber can help normalize bowel movements as it aids in enhancing the size and weight of the stool and in softening it. Protein can help in boosting metabolism and reducing hunger, which is also helpful in losing weight.

  • It's High in Beta-Carotene

Beta-carotene is a type of antioxidant present in many vegetables that your body can turn into vitamin A. Kale is a good source if you want to increase the levels of vitamin A in your body. Vitamin A plays a crucial role in keeping your body's immune system healthy, which includes the barriers in your genitals, gut, lungs, and eyes that trap bacteria.

  • Can Aid in Lowering Cholesterol Levels

Kale has bile acid sequestrants, a group of resins that bind bile acids in the digestive tract and stop them from being reabsorbed by your body. This process reduces total cholesterol levels, lowering the chances of developing heart disease. This is another reason why you need to drink this kale shake every day and include it in your meal plan.

  • It’s Rich in Vitamin C

Vitamin C is also another type of antioxidant that provides many health benefits. This vitamin is essential in collagen synthesis that may help reverse skin aging, may enhance digestive health, and aid in building muscle mass. The vegetable possesses 4.5 times as much vitamin C than spinach.

  • It’s Packed with Quercetin

Quercetin is a flavonoid typically present in various foods, such as berries, apples, and green tea. This flavonoid has antioxidants that work to neutralize free radicals, lowering your chances of developing illnesses. Its antioxidant abilities are more potent than vitamins E and C.

Flavonoid Definition: A cluster of phytonutrients present in many fruits and vegetables that are responsible for their color.

Adding this kale shake to your weight loss diet makes your meal plan a lot healthier and delicious. You can explore more healthy ways to add flavor to the drink to enjoy the shake. So, start shopping for kale and other healthy greens now and have fun drinking this weight loss-friendly beverage.

For more information about Dr. Berg's 3-day intensive program in Alexandria, Virginia, call 703-354-7336.

Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

Editor’s Note: This post has been updated for quality and relevancy.

The Best Kale Shake Recipe (try it now!) | Dr. Berg blog (2024)


Which is better in a smoothie spinach or kale? ›

Spinach holds its own with higher doses of magnesium, iron, and potassium. Both are nutritional power-houses, so it really comes down to your particular health needs, though with the extra vitamin C in kale, it's a strong choice for the winter months when the flu is knocking at your door.

Is kale still healthy in a smoothie? ›

The leafy greens like kale and spinach in green smoothies are a great source of vitamin K1. Research has shown that people with a high intake of vitamin K1 are have a lower risk of bone fractures, osteoporosis, and decreased bone mineral density. Leafy greens are much higher in vitamin C than other vegetables.

Do you have to cook kale before putting it in a smoothie? ›

One cup of raw kale contains even more vitamin C than an orange! You can eat kale raw in a smoothie (no need to cook it first). The raw kale flavor is strong on its own, but the other ingredients mellow it.

Why is my kale smoothie bitter? ›

When the leaves are chewed (broken, cut, crushed, etc.), two enzymes (myrosinase and glucosinolate), which are normally separated, meld to form isothiocyanates, the chemical responsible for the distinct bitter taste.

What vegetable is healthier than kale? ›

WHOLE WHEAT BREAD: IS ONE 'BETTER' FOR YOU? "Much like kale, spinach boasts impressive levels of vitamins K, C and calcium. While kale contains folate, spinach has it beat with more than double the amount for the same size serving," said Gillett.

Which is better for your heart spinach or kale? ›

“Truly, you can't go wrong with either [spinach or kale],” Kate Patton, MEd, RD, CSSD, LD told Cleveland Clinic. “As a bonus, both contain omega-3 fatty acids. This helps fight the inflammation at the root of heart disease and other chronic illnesses.” Chloe Schweinshaut, RD, LDN, CLT agrees.

What is the best time to drink kale smoothie? ›

For breakfast and lunch, they are quick, easy and can curb your hunger until your next meal. But for dinner, green drinks can be a little more problematic as a meal replacement. Willpower wise, dinner is often the hardest meal to skip, especially if you enjoy going out with friends and family.

Does kale detox your body? ›

One cup contains more than five grams of fiber, which makes it a great source of digestive support. There's no denying kale's powerful detoxing benefits. One cup of the leafy green contains 1,328 percent of your recommended daily value of vitamin K, more than 300 percent of vitamin A, and 89 percent of vitamin C.

Can you put frozen kale in a smoothie? ›

Plus, the little chunks that kale is frozen is makes it so easy to just toss into a smoothie. You can use fresh, or swap the kale for a more neutral green like spinach if you prefer. Hemp seeds: Hemp seeds give this protein a little extra kick of protein (9.5g for 3 Tbsp).

How do you make kale smoothie less bitter? ›

Balance the flavors: Kale has a strong flavor, so try pairing it with strong-flavored ingredients like berries, bananas, or nut butter to balance out the taste. You can also try adding sweeteners like honey or maple syrup to make the smoothie more palatable.

Is it OK to put kale stems in smoothies? ›

Veggie juice + kale go hand-in-hand. And why stop with just the leaves? In fact, the stems have more fiber. So go ahead and toss them into a blender or juicer for your morning beverage or smoothie fix.

Does lemon make kale less bitter? ›

Adding salt and squeezing lemon make a big difference by removing bitterness. Adding some spicy or sweet flavors may help tame the strong flavor of bitter kale.

Why does my smoothie taste like nothing? ›

Too much water can dilute the flavors, and too much milk can boost the bland factor. Ok, ready? Add a little liquid (a splash or two, max), flip the switch and stand by. Start slow and work up to a higher speed, you want to see the blender vortex.

Why does cooked kale hurt my stomach? ›

Let's start with digestive issues. Kale is loaded with soluble fiber that can cause nausea and insoluble fiber that can cause diarrhea. It also belongs to a complex sugar family — called the raffinose family of oligosaccharides (RFOs) — that can cause bloating.

What is the best green vegetable for smoothies? ›

Best greens for smoothies
  1. Spinach. Fresh baby spinach is one of the most popular leafy green vegetables to add to smoothies. ...
  2. Kale. ...
  3. Swiss chard. ...
  4. Collards. ...
  5. Beet greens. ...
  6. Romaine lettuce. ...
  7. Arugula. ...
  8. Microgreens.
Jun 27, 2023

Is it better to eat spinach raw or in a smoothie? ›

While eating raw spinach is good, it's better to chop it in a blender — for instance, by making a smoothie — or in a juicer, as this releases more lutein from the leaves, according to the researchers.

What is the most nutritious green leafy vegetable? ›

Some of the most nutritious greens include spinach, kale, romaine, watercress, and arugula (see "Salad greens by the numbers"). They are rich in a combination of vitamins A, C, and K; several B vitamins (including folate); and potassium.


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