Food,  Raw Vegan,  Recipes,  Smoothies,  Tips

Pineapple/Kale Raw Smoothie

If you’d told me, say, 5 years ago that not only would I be drinking raw green smoothies but that this variation would literally be my FAVORITE smoothie of all time I would have laughed directly into my late night slice of pizza. But, that is exactly what happened.

In the past, green smoothies always made me feel like I was choking down grass clippings. And I’m not going to lie. This smoothie does look like a glass full of thick, vibrant grass remnants but the actual taste is amazing. The sweetness of the pineapple, normally a bit overpowering, is tempered by the herbaceous kale while a hint of mango smooths things out, coconut water provides ultimate hydration and a healthy dose of ginger brings a kick and added health benefits.

I’m drinking kale…and I’m happy about it! This Pineapple Kale smoothie is the perfect morning pick-me-up!

This smoothie is my go-to on mornings when I’m feeling sluggish because the ingredients are energy powerhouses. Take a look at this roster:

Pineapple: Pineapples are a fat and cholesterol free treat that is naturally low in sodium. They contain high levels of both vitamin C and manganese – important for antioxidant defenses – as well as dietary fiber and bromelain. They’re also high in Thiamin, a B vitamin involved in energy production. They have natural sugar in abundance with 15g per 1 cup serving.

Kale: Kale’s reputation as a ‘superfood’ is well earned. Kale contains more than 1,000 percent the daily recommended intake of vitamin K – important for heart and bone health as well as blood clotting and cancer/diabetes prevention – as well as 98% daily recommended vitamin A and 71% daily recommended vitamin C (that’s more than an orange). Kale is also a great source of easily digestible calcium as well as magnesium, iron, and antioxidants.

Ginger: Fresh ginger contains gingerol, a bioactive substance that can help lower the risk of infections. It’s also been shown to alleviate nausea, reduce exercise-induced muscle soreness, reduce inflammation, improve digestion and may even improve brain function and reduce the risk of developing Alzheimer’s.

Mango: There is more than meets the eye with mangos. This sweet (and messy!) fruit is one of the most eaten around the world. In a single 1 cup serving you get nearly 100% daily recommended vitamin C along with vitamins A, K, B6, E (making them great for skin), thiamine and folate. Minerals found in mango include manganese, magnesium, iron, and zinc. It has the Mangos are also a good source of collagen, a protein that boosts bone health as well as skin’s appearance and elasticity.

Coconut Water: Coconut water is found in young coconuts and is a good source of fiber, vitamin C, and several important minerals. It contains several necessary electrolytes, like potassium, magnesium, sodium, and calcium, making it ideal for rehydration and post-workout recovery.


  • 1 Whole Pineapple
  • 10oz Coconut Water
  • 3 Cups Kale
  • 1 Cup Frozen Mango
  • 2 Tbsp Raw Ginger

Makes 2 Servings


  1. Core – I use this little gadget – or peel (if you eat the core) your pineapple. Squeeze excess juice from the skin into the blender then add your slices.
  2. Rinse your kale and discard the thickest part of the stalk near the base.
  3. Combine kale and coconut water with pineapple and blend until smooth.
  4. Add frozen mango to mix and blend. If your mixture is too thick, add a little plain or coconut water at a time until the blender blades move smoothly again.
  5. Finally, add your ginger root and blend until smooth.
  6. Enjoy!

Each serving is approximately 313 calories.

**Disclosure: I am a participant in the Amazon Services LLC Associates Program and, as such, I may be compensated for purchases made via Amazon links included in this post**

Fitness/ Fros/ Vegan Food. Graphic designer/illustrator, entrepreneur, marketing swiss army knife, amateur coder, & lover of pugs, chocolate, & travel.


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.