Beverages
Banana and mango green smoothie
July 21st, 2022
In the summertime I become obsessed with smoothies and smoothie bowls and this recipe has been my favourite for a while now- it’s super thick and creamy but also refreshing and light. It’s perfect for a summers day or for post workout refuel.
When making this recipe for a smoothie bowl I tend to add a little less milk and I don’t add the ice as this helps to keep it very thick and creamy so that you can eat it with a spoon and add toppings without them sinking into your smoothie. Note: when making a thick smoothie you need to be patient with blending as it may take a little longer. Don’t be impatient and add more liquid, just keep blending, shaking and blending again until it blends completely smooth- its worth it!!
This smoothie provides a lot of essential nutrients and vitamins and it is great for post workout. The frozen fruits provide a source of quick releasing energy, the protein powder helps to aid with muscle repair and the ginger, lemon and honey provide phytonutrients and have anti-oxidant and anti-inflammatory properties to protect cells from stress induced- oxidative damage caused during high intensity exercise. Adding greens such as spinach or kale to your smoothie is a great way to get some extra vitamins in as you cant taste them when they are blended.
The sweetness of the fruits, zestiness of the lemons and tanginess of the ginger makes this smoothie so refreshing and perfect for a warm summers day. I hope you enjoy this as much as I do :))
Keep scrolling for the recipe..
Banana and Mango green smoothie.
Sweet, zesty and refreshing, perfect for a warm day or post workout.
Serves: one
Prep time: 10 minutes
Total time: 10 minutes
Dietaries: gf, df (can be vegan if you use a vegan protein powder)
Ingredients.
1/2 (~50g) Frozen banana
50g Frozen mango
1 Scoop (25g) Vanilla protein powder (optional)
Handful of spinach
100ml Almond milk (you can use any milk)
Juice of 1/2 lemon
tsp (~5g) Fresh ginger root
tsp Honey
Handful of ice*
* Exclude the ice if making a smoothie bowl to make it creamier.
Instructions.
In a blender, add the frozen banana and mango, spinach, ice, lemon juice, ginger and honey with about 50ml milk. Blend on full power (you may need to add more milk to help blend).
When everything is blended to the consistency you want, add the protein powder* and a little more milk and blend until smooth.
Pour into a glass and enjoy your smoothie or make a smoothie bowl with granola, fruits, nuts, seeds or whatever toppings you like.
* I find blending all the ingredients before adding the protein powder prevents it becoming a foamy like texture and makes it thicker and creamier.
NUTRITIONAL INFORMATION.
Per serving
Calories: 232 Carbohydrates: 32.1g fibre: 1.6g, sugar: 14.5g Total fat: 3.1g saturated: 1.3g, trans fat: 0g, polyunsaturated: 0.2g, monounsaturated: 0.8g, cholesterol: 0mg, sodium: 112.6mg Protein: 20.6g Vitamin C: 27.1% Vitamin A: 42.7% Calcium: 33.2% Iron: 1.2% Potassium: 134mg
*percentage values are based on the daily needs of a 2000 calorie diet.