|Nutritional Guidelines (per serving)|
|Servings: 1 smoothie (1 serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 12g||16%|
|Saturated Fat 4g||21%|
|Total Carbohydrate 160g||58%|
|Dietary Fiber 17g||62%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Green smoothies are a healthy addition to your diet, no matter how healthfully—or unhealthfully—you already eat. This simple green smoothie recipe is made with mango, orange juice, banana and spinach and sweetened with honey. If you prefer not to use honey, agave nectar makes a good substitute to sweeten it up a bit, but you may also find that you don't need a thing to make it sweeter.
- 2 bananas
- 1 large mango (about one cup if using frozen mango cubes)
- 1 1/2 cups orange juice
- 1 large handful spinach
- 1 generous tablespoon honey
- 3 to 4 ice cubes
Place all ingredients in a blender and whirl until smooth.
Add a bit more or less liquid to get your desired consistency.
Enjoy your fresh green smoothie for breakfast or a tasty, healthy snack.
If you prefer not to use honey, agave nectar makes a good substitute to sweeten it up a bit, but you may also find that you don't need a thing to make it sweeter, as this smoothie is naturally pretty sweet, to begin with. Mangoes are one of the sweeter fruits, and one mango contains 46 grams of naturally-occurring sugar. While that may seem like tons of sugar, naturally occurring sugar from fruit is not usually something to be too concerned about. Mangoes are packed with vitamins, minerals, and fiber, so they're a healthy source of sugar. It's added sugars, found in foods such as candy, baked goods and processed, sugary snacks that don't have much nutritional value but are loaded with empty calories.
Adding greens, such as spinach or kale, is a great way to boost the nutritional value of your smoothie. And you can't even taste it with the sweetness of the fruit, making it a great option for picky eaters.
When possible, choose organic to avoid having pesticides and chemicals wind up in your smoothie.
For a little fiber, add chia seeds or flax seeds. For protein try spirulina, chlorella, nuts, or seeds, such as almonds, walnuts or brazil nuts. Fiber and protein will keep you full longer, which is good if you're having a green smoothie for breakfast.
How much sugar is in a Mango? Retrieved December 5, 2016, from SFGATE, http://healthyeating.sfgate.com/much-sugar-mango-7628.html
Mehta, R. (2013, April 12). Is your green Smoothie ACTUALLY healthy and balanced? Retrieved December 5, 2016, from MindBodyGreen, http://www.mindbodygreen.com/0-8715/is-your-green-smoothie-actually-healthy-and-balanced.html
USDA. Foods list - Mangos, raw. Retrieved December 5, 2016, from United States Department of Agriculture Agricultural Research Service, https://ndb.nal.usda.gov/ndb/search/list?qlookup=09176