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    Home » Recipes » Juices

    Spinach and Kale Juice Benefits

    Updated: Jun 26, 2022 by Gustavo De Obaldia

    Written by Gustavo De Obaldia

    If you like green juices, this one is for you. Once you learn about all the spinach and kale juice benefits, you won't want to stop drinking it; plus, it is delicious and extremely easy to make.

    glass served with kale and spinach juice.
    Jump to Recipe Print Recipe Comments

    Our favorite green kale juice has many tummy-friendly nutrients and is great for using up leftover produce from the week. Rich in vitamins and minerals, it’s the perfect drink when you’re seeking some real nourishment to get your day started.

    Plus, it’s ready in just 5 minutes with 6 ingredients and a juicer. Don’t worry if you don’t have a juicer. You can make it in a blender by just adding an extra step and passing the blended produce through a cheesecloth.

    Kale is an excellent addition to your diet and can be added to juices or savory food like crispy kale chips, a simple vegan kale salad with balsamic dressing, or a kale pesto on your pasta.

    Jump to:
    • 🧾 Ingredients
    • 🔪 Instructions
    • ✅ 10 Health Benefits of Kale Juice and green juices
    • 🥬 Kale juice benefits
    • 🌱 Vitamin K present in Kale
    • 🪧 Green juice and blood sugar
    • 🧃 More Nourishing Juice, Drinks, and Smoothies Recipes
    • 📋 Recipe
    • 💬 Reviews and Comments

    🧾 Ingredients

    These are the ingredients for the perfect homemade green juice; take note!

    ingredients to make a kale and spinach juice.
    • Raw Kale: Packed with nutrients like vitamin K and antioxidants, this leafy green brings the "super" to your superfood juice. Plus, its earthy flavor adds depth and complexity.
    • Spinach: Rich in iron and vitamin C, spinach boosts your juice's nutritional profile without overpowering the taste, keeping things balanced and vibrant.
    • Celery: Low in calories but high in hydration, celery contributes essential minerals like potassium, giving your juice a refreshing, natural saltiness.
    • Green Apple: Not just for sweetness! The tartness of a green apple complements the leafy greens and helps to mellow out any bitterness.
    • Clementine: This citrus superstar infuses your juice with vitamin C and natural sugars, creating a bright and uplifting flavor profile.
    • Fresh Ginger: A touch of ginger kicks up the heat and brings anti-inflammatory benefits. Think of it as the zesty wingman to all your green ingredients.

    Optional: drink green juice with some lemon juice for extra acidity and Vitamin C.

    We recommend you drink green juice first thing in the morning, just after a glass of water, so your body can make the best out of all the plant compounds and their major benefits.

    Green juices can be made with various green vegetables such as collard greens, dark leafy greens including kale, spinach, and Swiss chard, or cruciferous vegetables like broccoli and Brussels sprouts.

    We like to use whole organic fruits and vegetables to ensure we get the best quality nutrients and improved immune function.

    Another way to consume whole vegetables while easy on your digestive system is to make a green smoothie. Our go-to green smoothie is our post-workout meal replacement, featuring collard greens and vegetable protein.

    🔪 Instructions

    1. Prep Produce: Wash, rinse, peel, and chop all ingredients to fit your juicer chute.
    2. Juice Ingredients: Mix ingredients as you juice. Add water (½ cup) if needed to thin the juice.
    3. Store Juice: Enjoy fresh or store in a mason jar for up to 24 hours.
    kale and spinach juice.

    Get an excellent Cold-Pressed juicer, also known as a slow-masticating juicer.

    It will be one of the best investments you have made this year! Trust me! Check the juicer's instructions before starting, as many juicers have different working mechanisms.

    J2 Nama Cold-Press Juicer.

    Use our Discount Code OPBW10 for 10% off (affiliate link)

    If you don't have a juicer, you can also make juices by following these simple tips on juicing without a juicer, plus three delicious recipes.

    See our storing juice tips.

    ✅ 10 Health Benefits of Kale Juice and green juices

    Let's talk about green juices and kale juice benefits.

    1. Kale Is One of The World’s Best Sources of Vitamin K, which is critical for blood clotting and bone building. A single raw cup of Kale contains almost 7 times the recommended daily Vitamin K amount.
    2. Kale can help lower cholesterol. It contains substances that bind bile acids and lower cholesterol levels. Steamed kale is even more effective.
    3. It is an excellent source of Vitamin C, one of the most fabulous antioxidants. Vitamin C, also known as L-ascorbic acid, is probably the most widely recognized and used of all vitamins. It is required for the body to form collagen, helps maintain healthy teeth and gums, and aids in iron absorption.
    4. Kale might be able to aid weight loss. Because it fills you up with a high water content but few calories
    5. It has a vast number of cancer-fighting substances. Oxidative damage is believed to be one of the leading drivers of aging and many diseases, including cancer, and kale's antioxidant content help to find just that!
    6. Kale Is a powerful nutrient that aids eyes’ protection.
    7. It is an excellent source of minerals.
    8. Kale has a lot of beta-carotene, which is great for eyes and skin health.
    9. It has tons of powerful antioxidants.
    10. Vitamin A is a fat-soluble vitamin that is essential for normal development and vision. It is also vital for the immune system, reproduction, bone formation, skin health, and overall general human well-being. As said before, Kale is among the most nutrient-dense foods on Earth. It is also rich in Vitamin A (important for bone and eye health and a potent immune system booster). 

    Read on: Drinks to boost the immune system »

    If you have problems with digestion, need to give your digestive tract some rest, or need to detox after over-indulging on foods and alcohol, juices can also offer great help!

    Learn how to use kale in this delicious authentic Tuscan soup, made with healthy vegetables and white beans that make up for a full meal.

    🥬 Kale juice benefits

    You can make this juice with kale, or if you want something sweeter, use half kale and half spinach for an even more delicious taste!

    • Fight free radicals that cause cancer and other illnesses.
    • Fights heart disease and coronary artery disease.
    • It lowers cholesterol and regulates blood pressure.
    • Improves brain function and behavior.
    • Kale is an excellent addition to your kidney-friendly diet because it is a low-potassium food that may prevent kidney failure.
    • Great for skin, hair, and nails!

    🌱 Vitamin K present in Kale

    It is a fat-soluble vitamin that is essential for the posttranslational modification of certain proteins responsible for blood coagulation and building bones.

    In other words, without Vitamin K, your blood wouldn't clot properly, and you could die from even the smallest cuts, while weak bones become a major concern with age.

    However, very few people in the fitness and bodybuilding community notice Vitamin K's nutritional value and beneficial role in the human body, especially in red blood cells and bone health. These are crucial aspects for achieving optimal workout performance.

    They know that Vitamin K is good for them but don't know how it can help them achieve their goals. It's time to stop neglecting this amazing vitamin and start including more Vitamin K-rich foods in your daily diet.

    🪧 Green juice and blood sugar

    Drinking kale juice may help with blood sugar spikes.

    Green veggies like spinach and kale are an excellent resource for people with type 2 diabetes as they are high in antioxidants.

    One study specifically spoke about the benefits of kale juice and its role in regulating blood sugar levels and even improving blood pressure.

    Additionally, Type 2 diabetes is closely linked to obesity. Drinking green juice if you are on a weight loss plan is an excellent idea, as it has no added sugar and significant benefits linked to your weight control.

    🧃 More Nourishing Juice, Drinks, and Smoothies Recipes

    More hydrating juice recipes on our blog include Morning Celery Juice, Carrot Apple and Celery Juice, Green Apple Hydrating juice, and Kiwi drink.

    And for even more recipes, join our Facebook Fan Page for support, inspiration & fun!

    If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #ourplantbasedworld  on Instagram. Cheers!

    📋 Recipe

    simple green juice

    Spinach and Kale Juice Benefits

    Author: Gustavo De Obaldia
    If you like green juices, this homemade simple green juice recipe is for you. We started juicing years ago, and in the process, we have perfected a series of juices, including this tart-sweet kale juice recipe
    4.7 from 30 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Total Time 5 minutes mins
    Course Beverage, Juice
    Cuisine Healthy
    Servings 1 Serving
    Calories 96 kcal

    Equipment

    J2 Nama Juicer.
    (affiliate link)
    Nama J2 Cold Press Juicer (affiliate link)
    Komax Reusable BPA-Free Juice Bottles.
    (affiliate link)
    BPA-free juice container (affiliate link)
    Kitchen Ceramic Knife Set.
    (affiliate link)
    Ceramic knives (affiliate link)

    Ingredients
     
     

    • 3 stalks celery
    • 1 handful spinach
    • 1 handful kale small
    • ½ green apple medium
    • ½ tablespoon ginger fresh, about 1 inch
    • 1 clementine or mandarine orange
    Prevent your screen from going dark

    Directions
     

    • Wash the celery, kale, spinach and apple.
    • Peel the clementines and clean the ginger (no need to peel the ginger).
    • Start introducing all the ingredients, combining the leaves and solids, to prevent the juicer from getting stuck.
    • Serve fresh or store close in a container for a maximum of 24 hours although it is recommended to have it freshly juiced.

    Notes

    It is not necessary to peel the ginger; the Juicer will do it all.
    I use this Juicer. It works very well, but I plan to upgrade to a Cold-Pressed one (the benefits are outlined in the article).
    If you want to thin the juice a little, you can add about half a cup of water.
     

    Nutrition Facts

    Calories: 96kcalCarbohydrates: 24gProtein: 2gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.1gSodium: 20mgPotassium: 358mgFiber: 5gSugar: 17gVitamin A: 3346IUVitamin C: 71mgCalcium: 112mgIron: 1mg
    Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!

    Nutritional Disclaimer

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Affiliate Disclaimer

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

    gustavo de obaldia headshot.
    Gustavo De Obaldia
    Website |  + postsBio

    As the lead content writer and recipe developer at Our Plant-Based World, he combines his passion for health and sustainability with a Plant-Based Nutrition Certification to create accessible, delicious vegan recipes. His expertise in plant-based cooking supports the blog's mission of fostering a healthier, environmentally conscious lifestyle through simple and seasonal dishes. His commitment to making vegan cooking enjoyable and inclusive for everyone shines in each recipe and article.

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    Reader Interactions

    Comments

      4.74 from 30 votes (18 ratings without comment)

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      Recipe Rating




    1. Knate Henkel

      May 25, 2022 at 2:24 am

      5 stars
      Love the recipe and can't wait to give it a try! I will definitely post it on Instagram and tag you when I do.

      Reply
      • Gus

        May 25, 2022 at 12:03 pm

        Oh, thank you! Please do" 🙂

        Reply
    2. Cindy

      May 23, 2022 at 3:36 am

      5 stars
      Love the addition of clementine. So good!

      Reply
    3. Jacqui

      May 23, 2022 at 12:27 am

      The apple gives it a fantastic flavor! Great green juice - thanks so much for sharing!

      Reply
    4. Toni

      December 30, 2021 at 6:19 pm

      5 stars
      Thank you so much for this! Easy and really healthy!

      Reply
    5. Mairead

      December 30, 2021 at 6:11 pm

      5 stars
      What a great combination of ingredients for a healthy green juice. I love the addition of ginger to spice it up a little.

      Reply
      • Gus

        December 31, 2021 at 1:12 pm

        Oh yes! I love adding ginger to every juice!

        Reply
    6. Biana

      December 30, 2021 at 6:09 pm

      5 stars
      Juice looks great! Kale and apple is a great combination.

      Reply
      • Gus

        December 31, 2021 at 1:12 pm

        Thank you!

        Reply
    7. Dannii

      December 30, 2021 at 5:42 pm

      5 stars
      I could definitely do with this in my life. Such a nutrient boost.

      Reply
    8. Andrea

      December 30, 2021 at 5:34 pm

      5 stars
      Love how simple this green juice is to make and that it is full of so many nutrients. Will be making this often.

      Reply
    9. Teodora Grujic

      November 19, 2021 at 8:02 pm

      5 stars
      This is perfect for winter days! Thank you for this nice recipe!

      Reply
      • Gus

        November 20, 2021 at 8:08 pm

        Thank you for your review, Teodora! I'm so glad you enjoyed the recipe. It's perfect for these cold winter days.

        This is a really nice idea that can be used throughout the year and not just during winter time.

        Reply
    10. Angela

      November 19, 2021 at 7:42 pm

      5 stars
      I love this juice. The ginger is wonderful in it.

      Reply
      • Gus

        November 24, 2021 at 8:50 pm

        Oh, yea! Ginger all the way!

        Reply
    11. Andrea

      November 19, 2021 at 7:39 pm

      5 stars
      I'm new to juicing. This green juice sounds very refreshing and I love all the health benefits it provides. Can't wait to give this one a try.

      Reply
    12. Jess

      November 19, 2021 at 6:38 pm

      5 stars
      I love adding spinach and kale to my smoothies. It is so good and the added health benefits are a total bonus!

      Reply
      • Gus

        November 19, 2021 at 7:13 pm

        Exactly! We are glad you liked the recipe!

        Reply
    13. Emily Flint

      November 19, 2021 at 6:09 pm

      5 stars
      I loved this article and tried out the juice recipe. I added some strawberries because I had them as well and it turned out delicious. I will definitely be making this again!

      Reply
    14. Deb

      September 09, 2021 at 10:09 pm

      I’ve scrolled thru this post several times, but can’t seem to locate the section on the “10 benefits” of kale. Am I missing a hyperlink?

      Reply
      • Gus

        September 10, 2021 at 6:38 am

        Hi Deb, I am so sorry. It seems like I mistakenly had removed the block that contained that information. I just added it back. Thank you very much for reaching out!

        Reply

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