Tropical Kale Smoothie Recipe: A Healthy Treat for Families in Bali
Discover how to make a refreshing tropical kale smoothie that combines the health benefits of kale with the vibrant flavors of Bali.
This kid-friendly recipe is perfect for energizing your mornings or enjoying a healthy snack while in Bali.
Table of Contents
What is a Kale Smoothie?
A mango and coconut smoothie is a creamy and refreshing drink made with ripe mangoes, coconut milk, and optional natural sweeteners.
This Balinese-inspired version incorporates tropical elements to create a vibrant and healthy treat for kids and adults alike.
Balinese Inspiration for Smoothies
Coconut Milk: Adds a creamy, tropical base.
Local Honey: Provides a natural sweetness with health benefits.
Bananas: Readily available in Bali, they add sweetness and creaminess.
Ingredients for a Kid-Friendly Smoothie
Kale leaves: 1 cup, washed and chopped
Banana: 2 medium, sliced
Pineapple: 1 cup, diced
Coconut milk: 1 cup
Plain yogurt: ½ cup
Honey: 1 tbsp (optional)
Ice cubes: 1 cup
Toasted coconut flakes: For garnish
Step-by-Step Guide to Making a Smoothie
Prepare the Ingredients
Wash the kale leaves thoroughly and chop into smaller pieces. Slice the bananas and dice the pineapple into small chunks.
Blend the Base
In a blender, combine the coconut milk, plain yogurt, and honey. Blend on medium speed for 30 seconds.
Add the Fruits and Kale
Add the chopped kale, banana slices, and pineapple chunks to the blender. Blend on high speed for 1-2 minutes until smooth and creamy.
Incorporate Ice
Add the ice cubes and blend again for another 30 seconds to achieve a chilled texture.
Serve with Bali-Style Garnish
Pour the smoothie into glasses or coconut shell bowls. Garnish with toasted coconut flakes or a mint sprig. Serve on a banana leaf-lined plate for a tropical touch.
Tips for Perfect Bali-Style Smoothies
Use Fresh Ingredients: Opt for fresh kale and tropical fruits for the best flavor.
Balance Sweetness: Adjust the honey based on your taste preference.
Add Protein: Include a tablespoon of almond butter or chia seeds for added nutrition.
Creative Presentation: Serve in hollowed-out coconuts or with tropical fruit garnishes.
Detailed Recipe Overview and Cost for Bali Families
Preparation Time: 10 minutes
Difficulty Level: Easy
Servings: 4 (Kid-sized portions)
Calories Per Serving: 150 kcal
Nutrition Facts (Per Serving):
Calories
190 kcal
Fat
6g (4g saturated fat)
Cholesterol
5mg
Sodium
25mg
Carbohydrates
32g (20g sugars, 3g fiber)
Protein
4g
Estimated Cost in Bali: IDR 50,000 – 70,000 (for 4 servings)
Ingredients Substitution Options:
Coconut milk substitute: Use almond milk or oat milk for a lighter alternative.
Honey substitute: Replace with maple syrup or agave nectar.
Yogurt substitute: Use plant-based yogurt for a dairy-free version.
Allergen Information:
Dairy-free option: Replace yogurt with coconut yogurt.
Nut-free option: Avoid almond butter and stick to honey or agave.
Gluten-free: This recipe is naturally gluten-free.
FAQs about Making Smoothies in Bali
Q1: Can I use spinach instead of kale?
A: Yes, spinach is a great alternative and blends well with tropical flavors.
Q2: Where can I find fresh kale in Bali?
A: Kale is available at health food stores like Bali Buda or supermarkets like Pepito.
Q3: Can I make this smoothie sugar-free?
A: Yes, skip the honey if the fruits are naturally sweet.
Q4: How can I make the smoothie more filling?
A: Add a small handful of rolled oats or chia seeds for added fiber.
Q5: What’s the best way to store leftovers?
A: Store in an airtight container in the refrigerator for up to 24 hours. Shake or stir well before serving.