R & R with Rachel (Rants and Raves with Rachel): I Am All About Kale Shakes

I know this will not come as a surprise to our readers as I have shared this in previous blog entries .....I do not always eat as healthy as I should. Throughout my day I love to snack. However, now that I am training for the NYC MARATHON, I am paying extra attention to the food I put in my body. I have started making and bringing a shake to work everyday. I make it in the morning using an ordinary blender. I looked at many recipes online and in books and then came up with my own concoction.

My recipe: Basically I throw in 2 handfuls of kale (about 2 cups), 1 cup of soy milk, 3 tablespoons of powdered peanut butter, 1/4 cup blueberries, 1/4 cup beets, 1 ripe banana, 1 cup of ice.

Remember, I am a librarian, not a nutritionist, but how could these ingredients not be good for you?!? I have read many good things about all these foods. Besides containing many great vitamins and minerals they have many other benefits. For example, a number of studies show that beets improves the amount of time it takes you to get tired during exercise (in other words, you have more energy for a longer period). Bananas are not only a great source of carbohydrates, potassium, and magnesium but the slow-moving sugar plus the electrolytes found in a banana can help keep your energy level steady throughout long workouts or races. Kale is not only rich in beta-carotene, vitamin K, vitamin C and calcium but it is jam-packed with antioxidants and anti-inflammatory nutrients which is perfect for the injury-prone runner (like me). Blueberries are also packed with vitamins, minerals, and fiber. Like kale, blueberries are a powerful antioxidant and their anti-inflammatory properties also aid in better muscle recovery.

Thankfully I do not need to be entirely calorie conscious but I did figure out the approximate calorie count of my shake. This is how it breaks down:
Banana - medium size - 105 calories
Beets - 1/4 cup - 15 calories
Blueberries - 1/4 cup - 25 calories
Kale - 2 cups - 50 calories
Peanut Butter Powder - 3 tbls - 75 calories
Soy milk - 1 cup - 90 calories
I drink this shake throughout the day and I do find it very satisfying. At 360 calories it probably adds up to less calories than all the junk food I had been consuming and it is much better for me. Give it a try and let me know what you think!