This Kale Smoothie is bright and refreshing, a perfect way to start your morning or to give yourself an invigorating afternoon pick me up. And I promise you it tastes amazing!
Smoothies are the perfect light breakfast or snacks to get yourself through winter and into spring. They’re also full of fibers and nutrients to keep you healthy and boost your immune system.
This kale smoothie is made with just 6 simple ingredients. It is extremely easy to make and is just the perfect sip to wake you up and nourish you in the morning. Making this smoothie takes absolutely no time at all. You just need to dump all the ingredients in a blender and blend until smooth. Then pour into a glass and serve immediately.
Healthy Kale Smoothie Ingredients
Kale: One whole cup of kale leaves is used in this recipe. You can use chopped kale from a bag or fresh kale from a bunch. If using a bunch of kale, just tear off the leaves and discard the stem.
Banana: I love using banana in smoothie to add creaminess and it also sweetens the smoothie naturally. Frozen banana works best in this recipe to also keep it cold.
Pineapple: Adds a fresh and tropical flavor. Either refrigerated or frozen pineapple will work but if you like your smoothie extra cold, use frozen pineapple so you don’t have to add ice.
Yogurt: I use plain yogurt in this recipe to give it a little bit of protein which will help keep you full longer. You can substitute non dairy yogurt, or milk and milk alternative if you wish.
Lemon: Both the lemon juice and lemon zest are used in this recipe to add brightness to the smoothie. The acidity also helps cut the bitterness in the raw kale.
Honey: Just two teaspoons of honey is used to sweeten this smoothie. Feel free to adjust the amount of sweetener to your taste.
Variations for Green Smoothie Recipes
If you are planning to have a smoothie every morning, you might want to vary up the flavor to keep things interesting. Here are some flavor combinations to get you through the whole week!
Simply Replace the pineapple with…
Raspberries, add a handful of sliced almonds and a drop of almond extract to boost the almond flavor further.
Strawberries and lemon with orange.
Mango and lemon with lime.
Apple and add a pinch of cinnamon.
Blackberries and add a couple leaves of fresh mint.
Peach and add a fresh leaf of basil.
Making Ahead Kale Pineapple Smoothie
The best way to prep ahead of time is to pack the vegetables and fruits used for your smoothie in ziplock bags and freeze them. On the outside of each bag, write the additional ingredients you need to add in to complete your smoothie recipe.
This Kale Smoothie is bright and refreshing, a perfect way to start your morning or to give yourself an invigorating afternoon pick me up. And I promise you it tastes amazing!
CourseBeverage, Breakfast, Snack
CuisineAmerican
Keywordgreen smoothie, kale smoothie
Prep Time5minutes
Total Time5minutes
Servings1Smoothie
Calories342kcal
AuthorTrang Doan
Equipment
Blender
Ingredients
1cuppacked kale leaf
1cuppineapplechopped, frozen preferred
1medium bananasliced, frozen preferred
½cupplain yogurt
1tablespoonlemon juice
Zest of half a lemon
2teaspoonhoney
Instructions
Add all ingredients to a blender and blend until smooth.
Serve immediately.
Notes
It is preferred to use as much frozen ingredients as possible, like frozen banana and frozen pineapple to keep the smoothie cold for serving.
If your fruits are not frozen, you can add ice cubes to make the smoothie slushie and cold but this will dilute the flavor.
Adjust the amount of honey to your liking.
Low Carb and Keto Friendly Baked Cauliflower Mac and Cheese is the answer to your diet friendly comfort food craving! Rich, creamy and oh so cheesy, you have to try this tonight!
The Best Mac and Cheese without all the carbs! One bite of this indulgent satisfying dish and you will fall in love. Cauliflower mac and cheese is every dieter’s dream dish come true. You will never miss the noodles. You will never miss the carbs, I promise. My family loved this and I loved sneaking in more vegetables into their diets. It’s kind of like my Cheesy Butternut Squash Pasta, full of flavor and vegetables. Having this cauliflower Mac and cheese is a double win!
Whether you are trying to be healthier or not, this is a mac and cheese you have to try. You won’t regret it. Serve this up with a big salad and either this exquisite Air Fryer Chicken Breasts or Perfect Air Fryer Steak with Garlic Herb Butter. And don’t forget you have to have The Best Keto Brownies to finish it off the meal. Of course you can serve this as main dish too. Whatever way you want to serve this, just make it! You will love it!
Baked Mac and Cheese Ingredients
This mac and cheese recipe contains straight forward ingredients that are easy to find and quick to come together. When you buy your cauliflower, remember that you’ll be trimming it so you will want to buy more than 2 pounds to get the right amount for this cauliflower mac and cheese. No skimping on the cauliflower!
Cauliflower: Look for cauliflower free of brown spots.
Butter: Butter is best, you need it for the roux.
Flour: This will thicken the sauce.
Salt and Pepper: Add more or less to taste.
Onion and Garlic Powder: Adds flavor.
Milk: The base of the cheese sauce.
Cheddar Cheese: For the best flavor use at least medium or sharp cheese.
Making Low Carb and Keto Friendly Mac and Cheese
This cauliflower mac and cheese comes together so easily and then bakes to golden perfection. In about 30-45 minutes you can have dinner on the table. Hot and cheesy
Prep: Preheat oven to 350℉. Spray a 2 quart casserole dish with cooking spray and set aside.
Cook: Bring large pot of water to a boil. Add cauliflower to the boiling water and allow to cook for 5-6 minutes.
Chill: Remove cauliflower and place in a bowl filled with ice water.
Roux: In a large size saucepan melt butter over medium heat. Whisk in flour, salt, black pepper, onion powder and garlic powder. Allow to cook for 2-3 minutes while stirring.
Mix: Whisk in milk, continue to cook over medium/low heat while whisking until thickened.
Melt: Remove from heat and stir in 2 cups of shredded cheddar cheese until melted.
Combine: Mix cauliflower with cheese sauce and add to casserole baking dish.
Cheese: Top cauliflower with remaining 1 cup shredded cheddar cheese.
Bake: Bake for 20 minutes or until golden and bubbly. I broil the top the last 2 minutes.
Tips for the Best Keto Mac and Cheese
This is essentially perfect cauliflower mac and cheese, but there are things that can go wrong, gritty or grainy cheese sauce for example. So here are some tips to make your baked mac and cheese awesome.
Cheese: Grate your own cheese. Pre-shredded cheese is usually coated in anti clumping agents which prevent it from melting beautifully in your mac and cheese sauce.
Add Cheese Off Heat: Be sure to add the cheese after you’ve removed the pan from the heat. If you add the cheese when it’s bubbling, it can cause it to break down and become gritty.
Add it Slowly: Add the cheese slowly, about 1/2 cup at a time and stir till completely melted then add more. This helps retain a smooth velvety texture to your mac and cheese sauce.
Bite Sized: Keep your cauliflower the same size for even cooking and in bite sized pieces. It will be easier to eat this incredible mac and cheese.
Chill: Placing the cauliflower in ice water will stop it from cooking so it doesn’t become too soggy or limp.
Dry: Make sure the cauliflower dry. You may need to pat them dry with paper towels so you don’t have extra water in the cheese sauce.
Variations for Macaroni and Cheese
This cauliflower mac and cheese is completely customizable, and it will still be spectacular. Here are a few ways!
Cheese: You are not stuck with just cheddar as the only option, as great as it is. Mix it up with different combinations of cheeses. Monterey Jack, pepper jack, havariti, swiss, guyre, or colby all are fun to include or mix and match.
Topping: If you like your mac and cheese with a little crunch on top, feel free to add a mixture of melted butter and bread crumbs, french fried onions or panko.
Add ins: You can mix up the veggies in this cauliflower mac and cheese if you desire. Add in broccoli, zucchini, peppers or mushrooms.
Meats: Give the mac and cheese some protein with ham, bacon or sausage.
Roast: You can oven roast the cauliflower instead of boiling it if you prefer. Toss in some olive oil and cook on a cookie sheet at 400 degrees for 20-25 minutes or till done to your liking. Roasting it will give the cauliflower a bit of a crunch, so yummy!
Storing and Reheating Baked Mac and Cheese
Cauliflower baked mac and cheese is best eaten the day you make it. Unfortunately it does not freeze well, so I don’t recommend it. You can freeze it but the texture will be grainy and gritty. Not ideal for mac and cheese enthusiasts.
Store: Leftovers, if you have them, will store tightly covered in the fridge for up to 3-4 days.
Reheat: One of the best ways to reheat this cauliflower mac and cheese is in the oven. Place in the oven at 350 degrees for 10-15 min or till heated through. I’m often not that patient however, so if your like me reheat in the microwave till almost heated through. Then finish heating up in the oven for the last 5 minutes to help give it that bubbly crust on top.
Too Thick: If your mac and cheese sauce has thickened too much, add a little milk to thin it out.
Macaroni and Cheese Loving Recipes
It’s a total comfort food. Mac and cheese has no equal. It’s creamy, decadent and so satisfying. This Cauliflower Mac and Cheese definitely hits the spot, no concerns there. But if you are in need of a mac and cheese with a few more carbs, I have the perfect recipes for you to try.
Low Carb and Keto Friendly Baked Cauliflower Mac and Cheese is the answer to your diet friendly comfort food craving! Rich, creamy and oh so cheesy, you have to try this tonight!
Bring large pot of water to a boil. Add cauliflower to the boiling water and allow to cook for 5-6 minutes.
Remove cauliflower and place in a bowl filled with ice water.
In a large size saucepan melt butter over medium heat. Whisk in flour, salt, black pepper, onion powder and garlic powder. Allow to cook for 2-3 minutes while stirring.
Whisk in milk, continue to cook over medium/low heat while whisking until thickened.
Remove from heat and stir in 2 cups of shredded cheddar cheese until melted.
Mix cauliflower with cheese sauce and add to casserole baking dish.
Top cauliflower with remaining 1 cup shredded cheddar cheese.
Bake for 20 minutes or until golden and bubbly. I broil the top the last 2 minutes.
This is truly the Easiest Whole Wheat Pizza Dough recipe ever! It’s chewy, soft and crispy all at the same time. It’s divine pizza with a healthy twist!
Pizza! One of life’s greatest food creations! Using whole wheat pizza dough takes your pizza to a whole new level. So many people turn up their noses at whole wheat, claiming it being dense, tough and tasting bland. This dough recipe will change all that. This whole wheat pizza dough is light, tender, with a slight crunch to its chewy texture. It is full of flavor and so good. You have to try it to believe it. Whole wheat pizza can be done, and it can be done deliciously.
We love homemade pizza at our house. And I love being able to serve a healthier option. Pizza night is only going to get better with this whole wheat pizza dough. I love pizza nights because the whole family gets involved. From rolling out the dough to topping it, there is something that everyone can participate in. Whip up this incredible whole wheat dough tonight!
Healthy Whole Wheat Pizza Dough Ingredients
Simple ingredients that are easy to find make up this incredible whole wheat pizza dough.
Lukewarm Water: Keep it between 80 degrees and 110 degrees for optimal temperature.
Mozzarella Cheese: Use freshly grated for the best melting.
Spinach: Fresh spinach
Mushrooms: Use your favorite button or cremini mushrooms.
Cherry Tomatoes: Cut them in half
How to Make Homemade Whole Wheat Pizza Dough
This awesome whole wheat dough takes a bit of time to make but it’s totally worth it. The tender, chewy, soft yet a tiny bit crispy crust is the perfect base for your favorite toppings. Let’s get to baking this pizza dough!
Mixing the Dough: In the bowl of a stand mixer, add the water and the yeast. Let proof for 5-7 minutes. Add in the sugar, salt and wheat flour. Using the dough hook on medium mix until the dough starts to form. Remove form the stand mixer and shape into a ball.
Let Rise: Add the olive oil to a medium sized bowl and add the dough. Cover and let rise for 30 minutes.
Start Baking! Preheat oven to 400 degrees. Divide the dough in half. Roll out the dough to 1/4 inch thick and place on a pizza baking sheet or stone. Add The pesto, cheese, mushrooms and cherry tomatoes. Bake for 12-15 minutes or until golden brown.
Whole Wheat vs All Purpose Flour
Both flours start from the same plant and kernel of wheat but are processed very differently giving them each a distinct color, flavor and texture. Whole wheat flour is ground into flour using the entire kernel of wheat. This creates the brown color, heavier texture and richer flavor. White flour or all purpose flour removes the most nutrient rich parts, the bran and germ before grinding. This makes the flour white, and lighter with a milder flavor. So using whole wheat in your pizza dough is definitely a good thing.
Nutrition: Because of the way whole wheat flour uses the whole kernel it is considered healthier. It is an excellent source of protein, fiber and a variety of vitamins and minerals. For half a cup of whole wheat flour you get 8 grams of protein, and 8 grams of fiber.
Buying: When shopping for whole wheat flour watch your labels and make sure they say 100% whole wheat. There are lots of labels that seem like they should be whole wheat but aren’t completely.
Substitutions: Whole wheat flour can be used in equal amounts as white or all purpose flour in any recipe. Remember that it will have a different texture and color than if you used white flour. If I am substituting in whole wheat flour for white flour, I usually do half and half to start with. Then I can tell how the recipe will respond to the different flour. Sometimes you just need to use white flour. But for this pizza dough, the whole wheat is perfect!
Tips For the Best Whole Wheat Pizza Dough
Pizza is a very forgiving dish. The pizza dough can be rolled out wonky and it will still taste amazing. Everyone will love it no matter what.
Water Temperature: To make sure your yeast grows you don’t want your water too hot or too cold. Shoot for between 80 and 110 degrees.
Whole WheatFlour: Make sure your flour is fresh. Store whole wheat flour in the fridge or even freezer for longer shelf life. Smell your whole wheat before using it, if it smells a bit stinky don’t use it.
Half and Half: If you want to divide the whole wheat dough, use half whole wheat and half all purpose flour.
Substitute: You can substitute out the sugar and use honey if you wish. It blends beautifully with the whole wheat.
Roll it: How thick or thin you roll your dough will determine the chew and crispiness of the crust. The thinner the more crispy it will be. The thicker the more of a chew it will have.
Make it Individual: Divide the dough into smaller balls and roll out for personal pan sized pizzas. Let your family and friends top their own to their hearts content.
What kind of Sauce is Best?
There are so many different sauces that will be so tantalizing for this whole wheat dough. Pesto, Homemade Alfredo, Marinara or BBQ Sauce are good starters. Even a simple swipe of olive oil can be a good base for this whole wheat dough.
Topping Ideas
There are endless possibilities for toppings. With this pizza dough everything tastes marvelous. One of my favorite things about homemade pizza is that you can top it anyway you want! From vegetables to meats, and everything in between you can really get creative. But here are some good ideas to get you started.
This whole wheat dough is not only beautiful to work with but a perfect way to have dinner anytime you want to. You can make multiple batches to have some now or freeze some for later, when you need a quick dinner idea. I love being able to pull things from the freezer when I need a dinner in a pinch, and this pizza dough is just the thing!
To Freeze: After the whole wheat pizza dough has risen spray it with cooking oil all over, or using your hands and some olive oil, oil all the surfaces. Wrap tightly the dough in plastic wrap then place gently in a freezer bag. Whole Wheat dough will keep for up to 3 months.
To Thaw: Place the pizza dough in the fridge overnight. When ready to use let it finish thawing on the kitchen counter for 30 minute or until room temperature. You can also simply thaw on the whole wheat dough on the counter till it comes to room temperature as well. Roll out, top and bake as desired.
More Pizza Night Recipes to Try
It seems like everyone loves pizza in some form or fashion. From changing the dough, to mixing up the toppings, or just leaving it in its original form, pizza is just luscious. Here are some of my favorite ways to have pizza in all its different forms. Try one of these tonight.
This is truly the Easiest Whole Wheat Pizza Dough recipe ever! It's chewy, soft and crispy all at the same time. It's divine pizza with a healthy twist!
In the bowl of a stand mixer add the water and the yeast. Let proof for 5-7 minutes. Add in the sugar, salt and wheat flour. Using the dough hook on medium mix until the dough starts to form. Remove form the stand mixer and shape into a ball.
Add the olive oil to a medium sized bowl and add the dough. Cover and let rise for 30 minutes.
Preheat oven to 400 degrees. Divide the dough in half. Roll out the dough to 1/4 inch thick and place on a pizza baking sheet or stone. Add The pesto, cheese, mushrooms and cherry tomatoes. Bake for 12-15 minutes or until golden brown.
Crispy Air Fryer “Fried” Chicken is what Air Fryers were created to do! Crunchy golden seasoned outside, and tender, juicy, full of flavor inside! This is how chicken was meant to be eaten.
This fried chicken is going to change your life! It’s one of the best air fryer recipes ever! If you love fried chicken but hate the mess and the extra fat, then this recipe is for you! Succulent tender chicken surrounded in crunchy, mouthwatering, seasoned coating. Air frying chicken is much healthier than deep fat frying it and you’ll still get that amazing outside that we all love. You may never buy fried chicken out again. It’s just that good.
Using the air fryer eliminates not only the need for extra oil to fry it in, but it will also eliminates the mess. No more oil splatters all over your kitchen. And you won’t have to worry about hot oil hitting you or anyone else who might be walking by. The mess, which is minimal, is contained in your air fryer. Genius! All of the best parts of fried chicken at your fingertips are in the this recipe. It’s going to become a quick family favorite for sure. And using the air fryer also just makes this so much easier to make. I’ll confess the thought of making fried chicken before seemed daunting. With this air fryer recipe I can make it every night!
Easy Fried Chicken Ingredients
Simple ingredients boast huge flavor in this air fried chicken. If you don’t have cajun seasoning feel free to sub it out for your favorite spices or you can leave it out all together. If you don’t have buttermilk don’t fret, I have the solution for you, you can make your own. Get the recipe here.
Chicken: bone in chicken thighs and legs
Salt and Pepper: To taste
Buttermilk: Adds flavor and helps the flour mixture adhere to the chicken.
Eggs: Another binding agent.
Flour: The base of the crunchy coating.
Cajun Seasoning: Full of flavor, it’s perfect for chicken.
Garlic Powder and Onion Powder: Adds extra flavor
Paprika: Provides color and flavor
Salt and Pepper: Add more or less to taste.
Olive Oil spray: This will help “fry” any of the leftover outside coating.
How to Make Crispy Air Fryer Chicken
This is pretty straight forward. The spray oil is used to help any coating that doesn’t get “fried” get cooked. No one wants to bite into a mouthful of flour. In step 6 you’ll open the basket to flip the chicken, you can spray any dry spots then.
Season the Chicken: Salt and pepper chicken thighs and legs.
Mix: In a medium sized bowl add the buttermilk and eggs and whisk.
Coating: In another medium sized bowl add the flour, cajun, onion powder, garlic powder, paprika, salt and pepper.
Dredge: Using tongs, dredge the chicken in the flour, then the buttermilk, and then lastly in the flour.
Cook: Place in the bottom of the air fryer basket and cook at 360 degrees for 15-20 minutes.
Oil if needed: Open the basket and spray any flour with cooking spray. Turn the chicken and cook for another 5-10 minutes until internal temperature registers 165 degrees and is no longer pink.
Can you Substitute the Chicken?
Can I use boneless skinless chicken? I don’t recommend using boneless skinless chicken. The skin helps the coating stick to the chicken, creating that luscious crispy outside. Having the bone in also adds moisture and flavor. You can use boneless chicken, you might need to adjust the cooking time, but look for chicken with skin for the best results.
Can I use Chicken Breasts? I like using chicken pieces that are closer to the same size for more even cooking. If you use bone-in skin-on chicken breasts you’ll have success by adjusting the time. Again check your fried chicken with a thermometer. Also cook them separately from the smaller pieces.
Tips for the Best Air Fried Chicken
Just like any air fryer recipe there are a few things to keep in mind to make this the most perfect air fried chicken ever. The most important thing to remember is to know your air fryer. There are so many out on the market now. Yours might be bigger or smaller than mine and so you can cook more or less. Your air fryer might also come with recommendations for cooking fried chicken. It’ll be best to follow your manufacturer’s instructions.
Overcrowding: Do not over crowd your air fryer. Circulating air is how the air fryer cooks, and if you don’t leave enough space between the food for the air to penetrate, it won’t cook the same. You’ll have undercooked spots in your dish. If you need to cook your chicken in batches to make sure it’s not over crowded. Keep cooked chicken warm in a 200 degree oven while you cook the other batches.
Know Your Air Fryer: Not all air fryers are the same and not all chicken is the same size. The times I used in this chicken recipe is a guideline. Make sure your chicken is cooked through. Insert an instant read thermometer into the thickest part of the chicken and make sure it reads 165 degrees.
Yes, you need the cooking oil spray: This is important in creating that crunchy fried chicken. You’ll want to spray the bits of chicken that are still covered in uncooked coating. You don’t want the chicken to taste like flour instead of amazing.
Parchment liners: If you want to eliminate some of the mess from the coating in your air fryer, they now sell air fryer specific parchment liners that have holes in them. Let me know how they work for you, if you use them.
Do I have to Use Buttermilk?
Yes, you really should! Not only does it add flavor but it actually helps the chicken maintain its juiciness inside while helping to create a crispy outside. If you have time you can even let the chicken sit in the buttermilk from an hour to up to overnight. If you don’t have buttermilk on hand you can make your own using lemon juice or vinegar using this How to Make Buttermilk recipe.
How Come my Coating Won’t Stick?
If your coating is falling off try letting the mixture air dry on the chicken before air frying it. Place the chicken on a wire rack after you’ve dredge it to let the coating really adhere to the skin. 10 minutes is all it will take.
More Chicken Recipes to Love
Chicken is fabulous! It is a marvelous ingredient to work with. It has a mild flavor on its own, so it’s easy to marinate and flavor anyway you like it. Whether your air frying it, putting it on the grill, in the slow cooker, or instant pot, it’s just wonderful. Try these other incredible chicken recipes.
Crispy Air Fryer "Fried" Chicken is what Air Fryers were created to do! Crunchy golden seasoned outside, and tender, juicy, full of flavor inside! This is how chicken was meant to be eaten.
CourseDinner, Main Course
CuisineAmerican
Keywordair fryer chicken, air fryer fried chicken, fried chicken
Salt and pepper chicken thighs and legs. In a medium sized bowl add the buttermilk and eggs and whisk. In another medium sized bowl add the flour, cajun, garlic powder, onion powder, paprika, salt, and pepper.
Using tongs, dredge the chicken in the flour, then the buttermilk, and then lastly in the flour. Place in the bottom of the air fryer basket.
Cook at 360 degrees for 15-20 minutes. Open the basket and spray any flour with the cooking spray. Turn the chicken and cook for another 5-10 minutes until 165 degrees and no longer pink.
