Why I blanch Kale & Spinach for smoothies

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green smoothie

Hey smoothie lovers!

I love my daily smoothies but one thing that’s not often known about is the high oxalic content of spinach and kale. For this reason I like to blanch my greens before adding them to a smoothie.


Oxalic acid present in greens and other foods has the potential to bind with calcium, magnesium, iron, zinc and copper in our intestines to form oxalates, insoluble salts, thus interfering with the absorption of these minerals and making them unavailable for the body to use (most notably calcium).

Oxalic acid also forms insoluble salts such as calcium oxalates which are found in kidney stones. When oxalates become too concentrated in body fluids, they can crystallize and may cause health problems such as kidney stones.

How blanching fixes this:

The oxalic acid is lowered by blanching (pouring hot water over the kale or spinach for 20-30 seconds, then rinsing it under cold water) but the minerals and vitamins and phytochemicals still remained as they havn’t been killed due to over boiling (which happens with things like broccoli when you over-steam/boil them and the colour changes from a lovely dark green  to a light green and instead of being crisp they’re now soggy).


Green Monster Smoothie

1 banana, roughly chopped

4 or 5 strawberries

1/2 cup fresh blueberries

1 small peach, peeled and roughly chopped

1 heaping cup (or more) fresh spinach leaves, blanched first

1 tablespoon Greek yogurt

2 teaspoons honey

1/2 cup crushed ice

Blend until smooth, feel free to switch up for any fruits you like. Can serve 2

green and blueberries


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