Melanya Kushla This refreshing tropical smoothie is a delicious and nutrient-packed way to boost your day! Loaded with vitamin C from juicy mangoes, this smoothie supports immune health and delivers powerful antioxidants. The creamy coconut milk provides healthy fats that keep you feeling full and support brain function. A touch of lime zest adds a tangy burst of flavor along with extra fiber and antioxidants. Perfect as a balanced meal or a light afternoon snack, this smoothie is an ideal energy-boosting alternative to coffee, thanks to the natural sugars and fiber in mangoes. Enjoy this tropical delight anytime you need a nutritious pick-me-up!
Coconut Mango Smoothie
- Yield: 2 servings
- Serving Size: 1 cup
Ingredients:
- 1 cup frozen or fresh mango cubes
- 1 cup coconut milk (refrigerated from a carton, e.g., So Delicious or Silk Brand)
- 1 lime
- Optional Protein: ½ cup coconut yogurt, Greek yogurt, or silken tofu
- Optional Fiber: 1 handful fresh baby spinach leaves
Utensils:
- Blender
- 2 glasses
- Zester
- Chef’s knife
- Small cutting board
Directions:
- Blend Mango and Coconut Milk: Add the mango cubes and coconut milk to a blender. Blend on high for about 30 seconds until smooth.
- Zest the Lime: Zest the lime, being careful not to include the bitter white pith. Add the zest to the blender, reserving a small pinch for garnish.
- Blend Again: Blend for an additional 15 seconds to incorporate the lime zest.
- Serve: Pour the smoothie into 2 glasses. Garnish with the reserved lime zest and a slice of lime. Enjoy!
Notes:
- Make It a Meal: For a more balanced meal, add protein like coconut yogurt or silken tofu, and include a handful of fresh baby spinach.
- Flavor Variations: If you’re not a fan of coconut, try using oat milk instead. Avoid almond milk as its flavor doesn’t complement the other ingredients well.
- Citrus Tip: Lime zest adds a bright flavor without the tartness of lime juice, allowing the smoothie to stay sweet without any added sugar.
Nutrition Info (Per Serving):
- Calories: 62
- Fat: 3.4g
- Saturated Fat: 2.8g
- Carbohydrates: 9g
- Protein: 1g
- Fiber: 2g
- Sodium: 4 mg
Nutrient Highlights:
Mango: Mangoes are rich in antioxidants and vitamin C, which support immune health, skin integrity, and gut health. They also contain polyphenols like mangiferin, which have anti-inflammatory and anti-cancer properties.
Coconut Milk: Coconut milk is a source of medium-chain triglycerides (MCTs), which provide quick energy and may aid in weight management. It’s high in fiber and contains minerals like manganese, essential for bone health.
Lime: Limes are packed with vitamin C, flavonoids, and fiber, supporting vascular health, reducing inflammation, and improving digestive function. The vitamin C in limes also enhances the absorption of iron from plant-based sources.
Building a Balanced Smoothie:
Smoothies are a fantastic way to boost your energy and nutrient intake, but to keep you full and satisfied, it’s important to balance macronutrients. Follow these steps to create a balanced smoothie:
- Choose a Liquid Base (1 cup): Options include milk, coconut milk, soy milk, almond milk, rice milk, unsweetened brewed tea, kefir, kombucha, coconut water, water, or 100% fruit juice.
- Add Fresh or Frozen Fruit (1 cup): Options include apples, bananas, berries, cherries, grapes, kiwi, mango, melon, orange, papaya, peach, pear, or pineapple.
- Include a Vegetable (½ cup): Options include raw greens like arugula, spinach, kale, or cooked veggies like carrots, pumpkin, or sweet potato.
- Add a Protein Source (½ cup): Options include silken tofu, cottage cheese, Greek yogurt, or cooked lentils.
Bonus Ingredients:
Boost your smoothie with additional nutrients and flavor:
- ½ avocado
- 1-2 tablespoons chia seeds or flax seeds
- 2 tablespoons chopped nuts or nut butter
- 1-2 teaspoons citrus zest or juice
- 1-2 tablespoons fresh herbs like mint or basil
- A pinch of spices like cinnamon, nutmeg, or turmeric
Discover More:
Explore more nutrient-rich recipes that nourish your body and delight your taste buds. Looking for breakfast ideas? Check out our full recipe collection!
