Your Recipe

TROPICAL MANGO KALE SMOOTHIE

Ingredient Amount Calories
Bananas 126g 112kcal
Kiwi fruit 74g 45kcal
Mango 300g 180kcal
Kale 42g 15kcal
Chia Seeds 0.85g 4kcal
Coconut milk 122g 281kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
2 cups torn kale leaves, removed from stem (massaged if desired)
12 chunks frozen mango
1 banana
1 large kiwi peeled
½ cup coconut milk
a sprinkle of flax or chia seeds (optional)

INSTRUCTIONS
Blend! Blend it. Blend it real good! That’s it!
Using a blender or processor, combine above ingredients and blend into green smoothie perfection. The longer you blend the kale the more it will break up, and the thickness will greatly depend on the ingredients used.

Since I used frozen mango and coconut milk, my smoothie was super thick yet still easy to drink through my favorite glass straw. If you only have fresh mango handy, consider using frozen banana to thicken. Use the above recipe as a guide then adjust to taste as needed. New to kale? Consider adding a bit more mango to kale ratio and then working your way up as needed. Easy peasy!

Nutrition Facts
Portion Size 332 g | ml
Amount Per Portion 318
1332
kcal
kilojoules
% Daily Value *
Total Fat 16g 20%
Saturated Fat 13g 66%
Sodium 24mg 1%
Total Carbohydrate 47g 17%
Dietary Fiber 7.5g 27%
Sugar 34g
Protein 4.4g 9%
Vitamin D 0mcg 0%
Calcium 98mg 8%
Iron 1.9mg 10%
Potassium 828mg 18%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 135.21 mcg 15%
Thiamin [B1] 0.114 mg 9%
Riboflavin [B2] 0.186 mg 14%
Niacin [B3] 2.298 mg 14%
Pantothenic acid [B5] 0.763 mg 15%
Vitamin B6 0.505 mg 30%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 109.338 mcg 0%
Vitamin C 115.709 mg 129%
Vitamin D 0 mcg 0%
Vitamin E 2.174 mg 14%
Vitamin K 103.403 mcg 86%
Betaine 0.248 mg 0%
Choline 25.75 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 46.8 g 17%
Sugars 34.3 g 69%
Dietary fiber 7.5 g 27%
Carbohydrate 43.4 g 0%
Net carbs 12.5g
Aminoacids
Nutrient Amount DV
Alanine 0.274 g 0%
Arginine 0.38 g 0%
Aspartic acid 0.426 g 0%
Cysteine 0.054 g 0%
Glutamic acid 0.712 g 0%
Glycine 0.197 g 0%
Histidine 0.158 g 0%
Isoleucine 0.175 g 0%
Leucine 0.295 g 0%
Lysine 0.256 g 0%
Methionine 0.061 g 0%
Phenylalanine 0.194 g 0%
Proline 0.175 g 0%
Serine 0.2 g 0%
Threonine 0.163 g 0%
Tryptophan 0.056 g 0%
Tyrosine 0.11 g 0%
Valine 0.236 g 0%
Minerals
Nutrient Amount DV
Calcium 98.01 mg 8%
Copper 0.44 mg 49%
Fluoride 1.39 mcg 0%
Iron 1.89 mg 10%
Magnesium 69.22 mg 16%
Manganese 1.08 mg 47%
Phosphorus 123.65 mg 10%
Potassium 828.22 mg 18%
Selenium 5.81 mcg 11%
Sodium 23.59 mg 1%
Zinc 0.79 mg 7%
Other
Nutrient Amount DV
Water 263.236 g 0%
Ash 2.073 g 0%