TYPE: Snack, Dessert           PREP TIME: < 15 mins

Goodies Needed (to make 2 large or 4 small servings)

• Pineapple (preferably organic) – (1/4 of a large or ½ of a small one)
• Kale (preferably organic) – (4 – 5 leaves)
• Banana (preferably organic) – (1 banana)
• Unsweetened Tropical Juice – (1½ – 2 cups)
• Oat or Wheat Bran – (2 tablespoons)
• Salba seeds – (2 tablespoons)

Preparation Steps

• Peel, core and cut up the pineapple into small chunks and put into blender
• Peel and cut up banana and put into blender (do not use a banana that is too ripe, as it will ruin the taste)
• Rinse the kale well, cut out the middle stalk and cut up into smaller pieces and put into blender
• Add in the 2 tablespoons of the bran and Salba seeds each into the blender
• Add in the juice (for a thicker smoothie add in less juice)
• Pure pineapple juice or any tropical blend of Oasis juices are a good choice
• Blend on high speed until mixture is smooth and no visible kale leaves are seen
• If you would like it colder you can blend in some crushed ice cubes or chill for some time in the fridge or simply pour into glasses and serve as is
• Garnish with a fruit piece and enjoy!
• Come back and let me know how you liked it!

Meal Nutritional Benefits

Kale:

• Excellent source of antioxidants, carotenoids and phytonutrients
• excellent source of (in descending order): vitamin K, vitamin A and vitamin C
• good source of (in descending order): manganese, fiber, copper, tryptophan, calcium, vitamin B6, potassium, iron, magnesium, vitamin E, omega 3 fatty acids, vitamin B2, protein, vitamin B1, folate, phosphorus and vitamin B3
• greatly reduces risk of cancer, reduces risk of cataracts, promotes a healthy immune system and healthy lungs and protects against rheumatoid arthritis
• promotes strong bones, enhances cardiovascular health, slows loss of mental function and promotes healthy intestinal health
• for more information, visit the kale detailed overview from World’s Healthiest Foods

Bananas:

• Is a high energy food source
• good source of (in descending order): vitamin B6, vitamin C, potassium, fiber and manganese
• offers cardiovascular protection, offers protection from ulcers, helps replenish electrolyte stores, enhances proper elimination, protects from age-related macular degeneration, helps build stronger bones and promotes kidney health,
• for more information, visit the bananas detailed overview from World’s Healthiest Foods

Pineapple:

• Good source of antioxidants
• good source of (in descending order): manganese, vitamin C, vitamin B1, copper, fiber and vitamin B6
• promotes healthy immune system, promotes healthy digestion, antioxidant protection to reduce risk of cancer, protects against macular degeneration and enhances proper energy production
• for more information, visit the pineapple detailed overview from World’s Healthiest Foods

Wheat Bran:

• An excellent source of fiber
• good source of (in descending order): manganese, magnesium, selenium, phosphorus, vitamin B3, vitamin B6, iron, zinc, copper, vitamin B1,vitamin B2 and folate
• promotes healthy immune system, promotes healthy digestion, antioxidant protection to reduce risk of cancer, and enhances healthy cardiovascular system
• for more information, visit the wheat bran detailed overview from Nutrition Data

Salba:

• Add extra nutritional value by sprinkling 2 tbsp per salad
• provides 2.5mg of omega-3 as well as omega-6 and omega-9
• provides 4.2g of fiber and 2.6g of protein
• a source of: iron, potassium, folate, calcium, magnesium, vitamin C, vitamin B1, vitamin B2, vitamin B3, copper, vitamin A and selenium
• for a complete profile visit Salba’s Nutritional Information

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.