I love green smoothies! They are a delicious way to get lots of necessary nutrients and fiber in one meal. It is also a great way to boost your energy every day. For me, a good smoothie is not sickeningly sweet, but just sweet enough, with a smooth and creamy texture that goes down easily. This green machine, featuring kale, mango, coconut and chia seeds has the perfect touch of sweet. It is easy to make and is packed with nutrition.
The ingredients in this smoothie help you get necessary nutrients like vitamin A, C, E, K and flavanoids. It promotes healthy vision, skin health and helps fight aging and disease. Insoluble fiber helps your body detox and promotes intestinal health. On the other hand, soluble fiber slows glucose absorption during digestion and regulates blood sugar. Chia seeds provide an almost perfect ratio of both insoluble and soluble fiber, and are mucilaginous (or gel forming). This helps to slow digestion, regulate blood sugar, and add bulk to the stool. I’m not claiming that drinking a smoothie like this daily will produce miracles, or greatly improve your health, but it will boost your intake of beneficial ingredients and help you start your day on the right track.
This tropical inspired green smoothie has only four simple ingredients: kale, mango chunks, light turmeric or ginger) can be highly beneficial., and chia seeds. It can include five ingredients, if you decide to thin it out with water or green tea. Adding ice to make it cold is optional, but not a necessary step. If you choose, adding one of the optional ingredients (
2 ounces or a large handful of ready-to-use kale
140 grams (about 14 chunks) frozen or fresh mango
1 tablespoon chia seed
1 cup light coconut milk (about 50 cals per 1/3 cup)
1/8-1/2 cup water (or strong, chilled green tea)
1 small knob of ginger or 1/2 teaspoon of tumeric (optional)
Tip: Bagging and freezing the fresh ingredients and later adding liquid and chia seeds in the blender, can help simplify preparing smoothies ahead of time for added convenience.
Directions: Add all of the ingredients in your blender and puree until smooth. You may have to scrape the sides a few times. Pour into glasses and serve.
Do you have a favorite green smoothie recipe? Let me know in the comments below!