Here’s a mean green spinach smoothie for you! This is one of my favorite recipes using mango and spinach!
Health Benefits of Mango
Mangoes are a super-fruit high in dietary fiber as well as vitamins A (as beta-carotene), B6, C, E and K. Mangoes are also a good source of potassium, copper and 17 amino acids as well as omega-3 and omega-6 fatty acids.
It is thought that the main nutrients in mangoes (beta-carotene, vitamin B6 and folate may reduce risk of breast and prostate cancer.
Mango Pro Tip: It can be tricky to determine if a mango is ripe. The best way to tell is to smell the fruit. If it has that delicious, intoxicating mango aroma, it’s likely ripe and ready to eat.
Health Benefits of Spinach
Spinach (and other dark, leafy greens) is an important ingredient in all of my green smoothie recipes.
Spinach is considered a super food as it is a good source of vitamins A (as beta-carotene), C, K, and folate, as well as dietary fiber, calcium and iron.
Spinach also contains selenium, zinc, phosphorus, potassium, copper, omega-3 fatty acids and vitamins B1, B2, B3, B6 and E.
Spinach is rich in antioxidants that may help protect against certain cancers of the stomach, skin, breast, prostate, ovaries and colon.
Spinach is good for cardiovascular health and may help prevent heart attack and stroke.
Anti-inflammatory properties may help with diseases such as asthma and rheumatoid arthritis.
Spinach contains lutein, which may protect eye health.
Studies suggest that eating spinach may help reduce the effects of age-related decline in brain function.
To make this smoothie “mean and green”, I also added a baby cucumber, a stalk of celery, and a little pinch (about 1/4 cup) flat leaf parsley (optional).
Let’s Blend This Mean Green Mango-Spinach Smoothie!
- 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
Directions: 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.
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