Can You Juice Kale? [And Why You Should!]

If you enjoy refreshing green juice often, it is best to make fresh, homemade juice – and yes, you can include Kale in your drink or smoothie.

You can and should mix it with ingredients that are readily available and doing it yourself is the best way to go because you can control the portions of fruits and vegetables that go into your drink. There are the go-to ingredients of celery, chard, cucumber, mint, and even parsley.

And Kale.

Why Kale, you ask?

This cruciferous vegetable is an excellent source of nutrients that are key to healthy living.

They include vitamins C and A while also a trusted source for the rare vitamin K. It is also low calorie while packing up on potassium, iron, and calcium.

While there are many delicious ways to prepare kale and enjoy its nutritional bounty, raw kale is exceptionally higher in the all-important beta carotene and other antioxidants.

Juicing in the strictest sense means eliminating the solids and consuming only the juice extracted from fruits and vegetables. This is done mainly as a supplement to the daily diet or as a detoxification method.

The process of extraction of juice keeps the nutrients intact and pure, as well as making them easier to consume.

This is crucial for those who struggle to include fruits and vegetables in their diet. It is a convenient method of increasing your intake of healthy stuff.

Speaking of healthy – make sure to read my previous article on what goes with salmon. (Spoiler: Kale is not on the list, but many other goodies are!)

Have Your Kale and Drink it, Too!

glass of delicious kale juice

Even if kale has little moisture content and is mostly fiber, yes you can juice it! Homemade kale juice is fresh and packed with more of the original nutrients than the processed ones.

Bottled or prepacked kale juice found on supermarket shelves is pasteurized for preservative purposes, and this removes or at least reduces the amount of nutrients.

To extend the shelf life of the green juice for commercial purposes, they use the heating process to kill bacteria that cause the juice to spoil fast.

Unfortunately, this also destroys the plant compounds in the kale as well as other heat-sensitive nutrients. Many manufacturers also add a sweetener to better the taste.

When juicing kale at home, you can be assured of ingredient and calorie control. It’s quick and easy, not to mention more beneficial to your health.

Although, truth be told, you’d do much better if, instead of juicing your Kale (which yields only small amounts of juice – although not as little as trying to juice a banana), it’s best to incorporate it into a smoothie.

This way, you will be able to combine it with other goodies AND keep all of its nutrients intact, including the fiber and other minerals or vitamins that are lost during the process.

Check out my recommended stick blender – it’s perfect for baby food AND preparing your deliciously healthy smoothies too!

Kale Juicing Tips

  • When preparing kale for juicing, make sure to remove the hard stems and any leaves with brownish spots.
  • The tender and smaller kale leaves have more juice than the larger, tougher leaves.
  • Pair kale with cucumbers for more juice. Sweeten with the fruit of your choice.
  • A good ratio for this type of green juice would be 1 medium-sized cucumber for every 3-4 cups of chopped kale.
  • Soften kale leaves with your hands. A quick massage will do to soften the fiber before chopping them for the juicer or blender.
smoothie from kale and other green ingredients
Health in a glass: kale smoothie with other green vegetables, spices and fruits

Kale Caution

Even if kale is a healthy addition to your daily juicing habit, you must take note of the following cautionary tips.

Thyroid Trouble – If you suffer from any thyroid function problems, go easy on the kale. You don’t have to go zero-kale but only do moderate amounts in combined juicing.

Kale is rich in goitrogens that are natural to cruciferous raw vegetables. If consumed too much, they affect thyroid function. However, normal portions won’t give you any health issues.

Tummy Distress – If you suffer from the juicer’s bloat, lessen kale and other fibrous veggies in your juicing.

You don’t have to remove it from your juicing recipe but lessen the amounts so that it won’t irritate your digestive system. If you find out that you need to eliminate kale from juicing, you can always steam it.

Kale causes stomach bloating and stomach distress in some people when consumed raw. The sorbitol in kale may cause increased gas, diarrhea, or stomach cramps.

Potassium Peril – If you have a medical condition known as hyperkalemia, kale is something to tone down considerably or completely avoid even.

Potassium-rich kale will not help and may cause further symptoms of loose stool which are associated with the condition.

Calorie Counting – Always remember that one cup of kale juice is only roughly 35 calories. In case you are using kale juice to go on a detox diet, take into account that consumes a substantial number of calories to help you with everyday tasks.

Inadequate amount of sustenance may cause blood sugar problems, vitamin deficiency, stomach upset, and sometimes, even muscle breakdown.

You can supplement your kale juice with other higher-calorie ingredients for more energy without compromising the detox.

Clotting Conundrum – As we know, Kale is very rich in vitamin K which is also known as the “clotting vitamin”.

People with blood clotting issues are taking aspirin or blood-thinning medications have to check with their doctor before going on a kale cleansing detox.

Now we know that healthy kale occupies an important position in our juicing habit. This flavorful and nutrient-packed vegetable is a great option alone or added to your favorite concoction of greens for juicing.

And if you want to keep reading my articles, I highly recommend this article sharing the best foods to take on a pontoon boat, or a list of essential food items you need in your kitchen at all times.

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