Bought Tuscan kale and a bottle of pitted sliced black olives with intention to make salad with my cherry tomatoes but I forgot to buy bocconcini cheese, red cabbage and carrot. Search for the benefits of cavolo nero. I noticed it can be used in cooking, soups, stews and sides (eaten raw). I have not seen it as a drink: smoothie.

“Cavolo nero, also known as Lacinato kale or Tuscan kale, is a dark, leafy vegetable from Tuscany, Italy, with a rich and slightly bitter flavour. It’s versatile in cooking, suitable for soups, stews, and side dishes, and is nutritious, providing vitamins A, C, and K, as well as minerals like iron and calcium. Rich in antioxidants, it supports immune health, digestion, and cardiovascular health while complementing flavours such as sausage, beans, and proteins like chicken and fish.”

“Black olives are ripe, soft, and mild-flavoured, rich in antioxidants, monounsaturated fats, fiber, and iron, promoting heart health by reducing bad cholesterol and improving blood pressure. They support digestive health and may reduce disease risks like cancer and osteoporosis. Monounsaturated fats, particularly oleic acid, are linked to cardiovascular benefits, while antioxidants like vitamin E help protect cells. Additionally, olives aid in digestion, prevent constipation, and are beneficial for those with anemia. High-monounsaturated fat diets from olives are associated with better blood sugar control and improved insulin resistance.”

I am courageous to try it as smoothie with black olives. Though it looks awful, it is healthy, and taste yummy, good. Let’s try make it a smoothie!!!

Ingredients

1 bunch of Cavolo nero (Tuscan kale)
2-4 Tsp sliced pitted black olives, divided
1-2 Tsp honey, divided
50 ml orange juice, bottle, divided
ice cubed
oil
salt

Method

How to prepare raw cavolo nero

Place glasses and a jug in fridge to chill for 4-6 hours. Strip the leaves from the hard, central stem. Place cavolo nero leaves in a bowl and add a drizzle of oil and a pinch of salt. Wear gloves to massage gently cavolo nero leaves for 2-3 minutes until they darken and become bruised and wet.

Add half cavolo nero into Nutri Bullet with 2 Tsp sliced pitted black olives,1 Tsp honey, 25 ml orange juice, and some ice cubed. Blitz until smooth; pour into the chill jug and place back in fridge. Repeat with the remaining cavolo nero and the other ingredients. When done all. Bring out the jug and glasses. Pour into the glasses and enjoy your chill cavolo nero!!!

Note: Cavolo nero has tough, fibrous leaves that are difficult to chew and digest raw. Massaging breaks down some of the tough fibers, making the leaves more tender and palatable. It also helps to distribute the oil and salt, which further softens the leaves and enhances their flavour. Yes, you can make a smoothie without milk by using water, juice, or non-dairy milks like almond, soy, or coconut milk. 

Other options include using high-liquid fruits, coconut water, or even non-dairy yogurt for creaminess. Use water for a lighter smoothie or combine it with high-liquid fruits to maintain a thick consistency. Fruit juices like orange or apple juice can add sweetness and flavour. Alternatives like coconut, almond, soy, or oat milk are good for a creamier texture. This provides a more tropical flavour. Using frozen bananas, mangoes, or berries adds a creamy texture without needing ice. A great way to add a smooth, creamy texture. Peanut or almond butter can add flavour and thickness.  

Example smoothie without milk

Combine a banana, a cup of frozen berries, and half a cup of water or orange juice in a blender. Blend until smooth and enjoy. For a green smoothie, add a handful of spinach or kale.

https://helenscchin.com/2022/11/30/cavolo-nero-black-olives-smoothie/

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