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Kale and Sunflower Smoothie with Papaya and Pear (gluten-free, dairy-free)

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Happy Wednesday, guys! WOOHOO! The week is half way over. I have such a love/hate relationship with Wednesdays. It’s like…you know that the week is half way over (YAY!), yet you know you still have half of the week left (booooo). Such a finicky one, that Wednesday. Any-who, I know the perfect way to get you through the rest of the week. Make this kale and sunflower smoothie with papaya and pear, or hey, make a batch of these kale and sunflower smoothies. Trust me. You will thank me later.

Kale and Sunflower Smoothie with Papaya and Pear (gluten-free, dairy-free) |

Just as much as this ongoing love/hate relationship I have with Wednesdays, is my ongoing love/hate relationship with kale. I hate to be that person. That person that jumps on the kale bandwagon. I could honestly take it or leave it. I can think of a million and one other things that I’d rather be eating, BUT I do thoroughly enjoy it when it’s prepared the right way.

First things first, I am NOT a fan of raw kale. Let’s be honest with ourselves, I find it incredibly hard to chew. I just don’t think it tastes very good. I can feel the hate mail coming after that comment. Please don’t hate me guys. PLEASE!

HOWEVER, sauté it with some simple salt and pepper, wilt it and throw it in a salad, then I’m sold on the whole kale thang. Most of all though, I love it in smoothies. LOVE it in smoothies. Let me reiterate…


…it in smoothies. Can I get some love mail now? K, thanks.

This kale and sunflower smoothie is one of my favorite smoothies yet, and it’s all thanks to the glorious creation of sunflower seed butter. It’s like the sunflower seed butter gods knew that it would be a hit. I love it spread on saltines as a mid morning snack…(what? you don’t do this? oh come on, you know that you do). This smoothie is a tad on the sweet side, with all of that papaya and pear going on (oh and that dash of honey), and I love the salty balance that sunflower seed butter brings to the table.

If you haven’t tried sunflower seed butter in smoothies yet, DO IT…

No really, do it.

…and make this kale and sunflower smoothie while you’re at it.

Recipe is below! xo

P.S. There will be no beer pairing today. That would be weird

…or would it?

P.S.S. Mango may be substituted for papaya if you can’t your cute little hands on it, but if you can, I really think that the papaya is essential to the sweetness and general amazingness of this smoothie.

Kale and Sunflower Smoothie with Papaya and Pear (gluten-free, dairy-free) |

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Kale and Sunflower Smoothie with Papaya and Pear


Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes


  • 1 1/2 cups kale stemmed and chopped, steamed
  • 1/2 cup papaya fruit cubed (cubed mango may be substituted)
  • 1 bartlett pear peeled, cored and chopped
  • 1 frozen banana
  • 1 cup coconut water
  • 2 tablespoons sunflower seed butter
  • 1 tablespoon honey more or less to taste


  • Add all ingredients to the pitcher of your blender.
  • Blend on high for 2-3 minutes or until completely smooth.
  • Serve immediately, or store in the fridge for up to a day. Enjoy!


To steam the kale, place a steaming rack over a boiling pot of water (making sure the rack doesn't touch the water). Cover and steam for 5-10 minutes or until the kale is wilted. Let cool slightly, before adding to the blender.

Kale and Sunflower Smoothie with Papaya and Pear (gluten-free, dairy-free) |



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I’m the voice, author, creator, and photographer behind Cooking and Beer. We started things about 10 years ago and Cooking and Beer has morphed and grown into what it is today: providing hundreds of recipes to thousands of people.

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Hello! I'm Justine.

I’m a blogger and web developer from the beautiful state of Oklahoma, where my loving husband, two adorable kids, and two mischievous dogs keep me on my toes 24/7. My idea of heaven includes endless summer days, getting lost in a good book, and whipping up some delicious homemade bread.


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