Grapefruit Green Smoothie

Whole grapefruit and bushy kale leaves get chopped and whirred into a green smoothie for a filling, high-fiber breakfast. By leaving some of the rind on the grapefruit, not only do you wake up your taste buds with a flavorful tang, but you also get the benefit of the flavonoids that are contained in the fruit’s white pith. Flavonoids help to keep colds at bay by supporting the immune system and making it easier for the body to absorb vitamin C. Flavonoids are also natural antihistamines that may help to reduce symptoms during allergy season, and they keep the walls of small blood vessels healthy.

Grapefruit Green Smoothie

Chopped kale and grapefruit chunks. Note that the rind has been left on half of the grapefruit chunks.

This breakfast beverage is rich in fiber. One grapefruit contains 4 grams of fiber, and 1 cup of kale provides 5 grams, for a total of 9 grams in one recipe. According to WebMD, women need 25 grams of fiber daily, and men need 38 grams a day. In order to break down the fibrous kale leaves and tough grapefruit chunks, cut the produce into small pieces and run the blender at high speed for several minutes. Keep in mind, even after a lengthy blending time this smoothie will have a very pulpy texture.

During the work week, I frequently make this smoothie for breakfast. While the beverage is blending, I cook up a pair of eggs for a fairly quick and complete meal that provides protein, fat, wholesome carbohydrates, beneficial flavonoids, and a flavorful dose of fiber to help my digestive tract operate smoothly.

Kale and Grapefruit Smoothie

Cranberry juice, grapefruit chunks, and chopped kale ready for whirring

Grapefruit Green Smoothie

Kale, 1 cup (1 or 2 leaves, washed and torn or chopped)
Grapefruit, 1, washed, cut into quarters, and seeded
Cranberry juice, 12 ounces (Use 100 percent juice with no added sugar)
Honey, 2 tsp or to taste

Measure 12 ounces cranberry juice into a blender.

Leave the rind on one or two grapefruit quarters; remove the rind from the remaining quarters. Save the grapefruit rinds for the composting bin or discard. (If this is your first time consuming whole grapefruit, leave the rind on just one quarter. The skin’s tangy oil and the bitter pith have strong flavors that take some getting used to.) Cut each grapefruit quarter into 8-10 smaller pieces and add to the blender.

Add the kale leaves and honey to the blender. Place the lid securely on the blender. Process on high speed for 3-4 minutes or until the mixture is reasonably smooth. Expect to have pulp in the drink. Pour into a large glass. Makes 1-2 servings.

Kale and Grapefruit Smoothie

Grapefruit Green Smoothie


2 thoughts on “Grapefruit Green Smoothie

  1. The health benefits from leaving some of the rind on are so interesting! I didn’t know that. Will certainly give it a try.

  2. Thanks for your comment, Susan. I used to look for bioflavonoids in my vitamin C pills. But when I learned that they are contained in the rind of citrus fruit and in other fruits like grapes, I cut out the vitamin pills and went straight to the natural source. I work with school children and am often proximate to lots of coughs and sneezes during the cold weather months. This winter, while students and co-workers all around me were laid up at home with nasty colds and tenacious flu bugs, I kept my health up by drinking this smoothie five or six days a week. I also made sure I consumed plenty of citrus throughout the day as well as with other produce that contains vitamin C like baked sweet potato and white potato, raw bell pepper, broccoli, and spinach. That’s a pretty hardcore (but awfully tasty!) routine for some people to keep up, I get it. But I escaped this last cold season with only one minor head cold that lasted a few short days and I didn’t need to take any time off from work. The proof is in the smoothie. 🙂

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