Green Smoothie Recipe: Spinach

This all-green smoothie recipe not only looks pretty, but it tastes wonderful. Experiment with the ingredients or try the green smoothie recipe as it is listed below. Beware: I don’t ‘measure’ ingredients for this or any other green smoothie recipe.

I have found that I prefer the consistency when I use frozen fruit and less ice, such as banana slices or frozen mango cubes (from fresh). Another factor that affects flavor, nutrition profile and consistency of this green smoothie recipe and other smoothies is the use of protein powder. There are dozens of protein powders available. Currently, I am trying one made by ‘Nature’s Bounty’ (whey-based). It is located alongside the ‘Nature’s Bounty’ vitamins and dietary supplements. I use one scoop but the nutrition information is listed for two scoops. One scoop provides about 7.5 g protein, 2 g dietary fiber and 60 calories. It is low in carbohydrates and fat. Choose vanilla-flavored protein powder over chocolate for most smoothies, especially this green smoothie recipe as chocolate protein powder alters the flavor too much.

Blenders for a Green Smoothie Recipe

You can use any blender that is higher in quality (usually priced at $25.00+) to prepare this green smoothie recipe. Look for multiple ‘buttons’ and settings that allow you to crush ice and chop. If you do not have or cannot afford a Blendtec or Vita mix, which are both very expensive blenders, try the Ninja (available at Walmart) or the Magic Bullet (available for purchase online – both cost $100.00).

The ingredients I use for this green smoothie recipe are inexpensive as I choose ‘in-season’ produce and freeze fresh fruit/veggies when bagged frozen are more expensive and vice versa. In terms of servings per recipe… using my ‘non-measuring’ technique, the recipe yields enough so that I can pour a tall (about 16 oz.) glass for myself and a couple of short shots for eager tasters. Adjust the amount of each ingredient to suit your tastes. Remember, these are my estimated portions for each ingredient. Layer the ingredients in the order listed, starting with green grapes…

Basic Green Smoothie Recipe

• 1/2 cup or so seedless green grapes
• 2 handfuls (nearly 2 cups) fresh baby spinach
• 1/2 cup or so of fresh kale (no stalk if you are using a conventional blender)
• 1/2 cup plain non-fat yogurt
• 1 scoop vanilla protein powder
• 1/4 fresh avocado
• 1/4 fresh cucumber (no skin)
• 1/2 frozen banana slices
• 3 chunks frozen cubed mango
• 2 fresh basil leaves
• 2 fresh mint leaves
• 1/3 cup light coconut milk (unflavored)
• additional skim milk if more liquid is needed
• Ice cubes as desired for proper consistency

Green Smoothie Recipe nutrition analysis

Per serving (makes about 1.25 servings): 357 calories, 11 g fat (4.5 g saturated), 49.5 g carbohydrate, 8 g dietary fiber, 22 g protein, 181 mg sodium and 31 mg cholesterol. This is a wonderful meal replacement. Vitamin and mineral highlights of this green smoothie recipe: very high in vitamins A and C; high in calcium, manganese and potassium. It is low in sodium and has a moderate sugar content (much less than a can of soda!!)

 

Mango Nutrition: Calories in Mango

About the Mango Fruit

The mango is a large fruit that grows on trees in sub-tropical and tropical climates. Originating in Southeast Asia, where it has been cultivated for 4,000 years. Mango trees are actually evergreens that will grow up to 60 feet tall but fruit an average of 5 years after planting. Mango trees yield the best crops during hot, dry periods. The U.S. imports most of its mangos from Mexico, Haiti, the Caribbean and South America but grows them in Florida as well. You’ll find mangos in the produce section of your grocery store. Choose mangos that are slightly firm, blemish-free with a sweet aroma and no sap on the skin. After storing at room temperature for 1 to 2 days, store cut up, peeled mango in the refrigerator.

Mango Fruit: Most Interesting Facts

You may not know that: there are over 1,000 different varieties of mango worldwide and, according to the Centers for Disease Control and Prevention, mangos are the most widely consumed fruit in the world!! Depending upon the time of year, you can usually find one of six mango tropical fruit varieties available for purchase in the U.S. They are ‘in-season’ in spring. The most widely available commercial variety in the U.S. is the ‘Tommy Atkins’ mango which is available from March – July and October – January. In June look for other varieties, including the Ataulfo, Haden, Francis and Kent mangos.

Mangos, like another tropical fruit, the papaya, contains unique enzymes that aid in proper digestion. The enzymes in unripe (green) and ripe mangos are very good tenderizing agents. Mangos are an excellent ingredient addition to any meat marinade recipe. In fact, in India, a sour powder which contains ground up green mango, is used for seasoning and tenderizing.

Mango Calories and Nutrition

One cup of sliced, raw mango (without skin) offers 107 calories, 0 g fat, 1 g protein, 28 g carbohydrate, 24 g sugars, 3 g dietary fiber and 3 mg sodium. Mangos have a very distinctive, sweet flavor and a yellow-orange flesh. It is an excellent source of vitamin C. One cup of slice, raw mango provides 45.7 mg vitamin C, meeting 3/4 of the average daily requirement for this nutrient. This fruit is also an excellent source of vitamin A (in the form of beta-carotene), meeting 25% of the recommended daily value. Vitamins A and C act as antioxidants, protecting your body’s cells from free radical damage and giving your immune system a boost. Mangos are a good source of the trace mineral copper, which, along with vitamin C, is needed to form collagen and, along with iron, form hemoglobin to transport oxygen throughout the body.

Recipes

Eat mango fresh or peel, cut and freeze it (or purchase it in frozen chunks) to use in smoothies. Because they are so sweet, they work well in any smoothie, especially green smoothie recipes to off-set the bitterness of leafy greens. If you’ve got a high-powered blender, try this green smoothie recipe (no measurements, a ‘handful’ works but use your judgement and taste buds for portions): layer, in order: green grapes and/or watermelon; fresh baby spinach, one carrot, 1/4 apple, 1/4 to 1/2 avocado, 1/2 cup plain yogurt, a handful of frozen pineapple chunks and mango chunks and a splash of coconut milk, soy milk or regular skim milk (may or may not wish to add a squeeze of honey). Blend well and enjoy!

Mangos pair well with poultry and work in marinades, on salads, in fish tacos, chutney, salsa and on skewers with pork or shrimp for fun dinners. Try this mango coconut rice recipe. You can even use mangos to prepare fun, tasty alcoholic and non-alcoholic drinks or sweet and savory salsa and chutney. If you love mango juice, don’t buy it bottled but make it fresh to reap greater health benefits and better flavor. That way, you can control the sugar content – remember, you don’t need much as mangos are so sweet.