Kale Smoothie

• 1 cup kale, chopped
• 1 apple
• ½ pear
• 1 banana
• Handful of red grapes
• 1 cup water
• 5 ice cubes
• 6 oz Greek plain nonfat yogurt (can substitute for other IBD-AID friendly yogurts – just make sure they have no added sugar)

1. Put all ingredients in a food processor or blender and blend until smooth. Be sure to blend completely to reduce irritation from grape skins.

Servings: Makes 2 full sized glasses.

Key Nutrition Facts: Got Kale? It is true that dairy products, like milk, are good sources of calcium. But did you know that many plants, especially dark-green leafy vegetables, like kale, contain calcium as well?
• Calcium is a mineral that helps build strong bones and it is also important to many of our body’s normal day-to-day functions.
• Calcium intake is extra-important for IBD patients because the small intestine is often unable to absorb enough calcium. In addition, calcium absorption is further impaired by prednisone, so getting extra calcium in the diet is important for patients with IBD.

Note: Non-dairy milk, such as almond milk, an IBD-AID food, is an excellent or even better source of calcium than cow’s milk due to added calcium.

Calories: 221
Carbohydrates: 47g
Total Dietary Fiber: 6.2g
Soluble Fiber: 1.7g
Protein: 11g
Magnesium: 51 mg
Calcium: 186mg
Vit K: 284 micrograms