Here’s a mean green smoothie for you! This is one of my favorite recipes using mango and parsley.
Wait! What?! Parsley? In a green smoothie?
Yes! Parsley isn’t just a garnish anymore. It’s actually a super nutritious, 100% edible leafy green.
One cup (60 grams) of fresh Italian (flat leaf) parsley provides over 100% RDA of vitamins A, C and K. It’s also an excellent source of folate. As for minerals, one cup of parsley contains 3.7 milligrams of iron, making it the richest source of iron of any leafy green that you’d get from the supermarket. It also is a good source of calcium (8% RDA), magnesium, potassium, and manganese.
Parsley definitely has a strong flavor, don’t use more than 1 cup (60 grams). If you’re a green smoothie newbie, then try a couple sprigs first. You can add additional leafy greens with parsley, but if you do, stick to mild-flavored baby spinach or leaf lettuce.
I used a little baby cucumber in this recipe as I like to keep them on hand for my son to munch on. He’ll eat two or three in one sitting! But the littler ones are small and fit into his toddler hands. They also have more of the nutrient-rich peel and less of the water-rich fruit.
Mean Green Smoothie Recipe
- 2 cups (about 300 grams) mango, cubed
- 1/2 lemon, peeled
- 1/2 cucumber
- 1/4 cup parsley (optional)
- 1 stalk celery
- 2 cups baby spinach
- 8 ounces (236 mls) water
Start by adding the liquid to your blender (see my blender recommendations), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.
Calories: 252 | Protein: 6g | Carbs: 61g | Fiber: 9g | Calcium: 13% | Iron: 3.7mg | Vitamin A: 463% RDA | Vitamin C: 231% RDA
This smoothie is also a rich source of vitamins B1 through B6, vitamin K, copper, magnesium, manganese, phosphorus, potassium and zinc.
Serving Size: One.