BKC Smoothie
The BKC Smoothie — combining broccoli sprouts, kale, and red cabbage — deliver a powerful mix of nutrients. Avocado brings a smooth, creamy texture along with healthy fats. Blending these ingredients into a smoothie is an easy, efficient way to enjoy a robust serving of plant-based nutrition in one go.
Broccoli Sprouts — Packed with glucoraphanin, which converts to sulforaphane—a powerful antioxidant and anti-inflammatory compound. Sulforaphane supports detoxification, cardiovascular health, and cancer prevention by boosting detox enzymes and inhibiting cancer cell growth. It also improves metabolic health, regulates blood sugar and insulin sensitivity, and offers neuroprotective benefits.
Kale — Known as a superfood, kale is packed with antioxidants like flavonoids, carotenoids, quercetin, and kaempferol, along with essential vitamins A, C, and K. Just 100 grams of kale gives you a whopping 93 mg of vitamin C and 254 mg of calcium.
However, how you store and cook kale can affect its nutrients. Frozen kale is often blanched, which means it’s quickly cooked in boiling water to keep its flavor, color, and texture. This process might reduce some water-soluble nutrients. Also, chopping kale and exposing it to light can degrade its vitamin C. To get the most out of kale, I like to use it raw and fresh, especially organic, to keep all those nutrients intact.
Red (or purple) Cabbage — I incorporate red cabbage into my smoothie for its anthocyanin antioxidants, which are known for their anti-inflammatory, anti-cancer, and cardiovascular protective effects. Plus, it is an excellent source of fiber, aiding digestion and promoting a healthy gut. I usually buy organic red cabbage, chop it up, and keep it frozen ready to use.
Avocado — Besides adding a creamy texture to the smoothie, avocado is rich in nutrients and fiber. It contains a high amount of monounsaturated fat. The fat content in avocado enhances the absorption of fat-soluble vitamins and other nutrients, including those from my AM supplements.
Ingredients
The Recipe Steps
- Blend broccoli sprouts: Blend broccoli sprouts with a small amount of water to activate the enzyme myrosinase and convert glucoraphanin to sulforaphane.
- Add remaining ingredients: Add the rest of the ingredients and blend until smooth.
Nutrition Facts
Serving Size: entire recipe
| Calories | 309 | |
| Total Carbohydrates | 27.2g | |
| Dietary Fiber | 17.3g | |
| Total Sugars | 0g | |
| Total Fat | 13.4g | |
| Saturated Fat | 1.9g | |
| Trans Fat | 0g | |
| Monounsaturated Fat | 8.0g | |
| Cholesterol | 0mg | |
| Sodium | 112mg | |
| Protein | 9.7g | |
| Vitamin A | 756µg | |
| Vitamin C | 215mg | |
| Vitamin K | 554µg | |
| Calcium | 393mg | |
| Iron | 3.7mg | |
| Magnesium | 122mg | |
| Potassium | 979mg | |