This tropical greens + mango + avocado smoothie is truly marvellous. It’s creamy and dreamy and absolutely packed with vitamins, minerals, antioxidants, adaptogens, fibre, protein, healthy fats, and even pre and probiotics! Doesn’t get much better than that. Go ahead and give it a try. You can thank me later. 😉
Of note, I first made this smoothie in the spring using extra ripe, luscious Indian alphonso mangos. In the off-season, frozen mango can be used, but more may be required to achieve a tropical fruity flavour.
Avocado is a relatively unique fruit in that it is low in carbohydrate (most of which is fibre!) but high in healthy monounsaturated fat.
Avocados are incredibly nutritious and contain powerful disease-fighting antioxidants like lutein & zeaxanthin along with a wide range of vitamins & minerals, including vit K, folate, and potassium. Research suggests that avocado consumption may help to lower cholesterol levels; relieve arthritis symptoms; promote eye health, healthy blood pressure & weight control; and even reduce the risk of certain cancers.
Along with these amazing health benefits, avocado has a lovely creamy texture and mild taste that seems to go with just about anything! Search “avocado” on this site to find other healthy and delicious recipes.
What are Prebiotics?
Prebiotics are specialized non-digestible plant fibres — such as inulin, oligofructose, lactulose, and resistant starch — that nourish the good bacteria present in the gastrointestinal tract. They can be thought of as food or fertilizer for the healthy bacteria (to learn more about gut health click here).
Prebiotics are found naturally in certain vegetables, grains and roots, including asparagus, Jerusalem artichokes, dandelion greens, jicama, under-ripe bananas, apples, garlic, onion, leeks, cabbage, sweet potatoes, barley, and chicory root, chia and hemp seeds. Other sources include raw honey and tiger nuts, both of which are in this smoothie.
Tigernuts are not actually nuts but starchy tubers. They have a slightly sweet, earthy, nutty flavour and are incredibly rich in resistant starch, making them a great gut health-promoting prebiotic. Unlike other starchy vegetables, tigernuts are also a good source of healthy fats.
For 2 servings, blend together until smooth:
1 cup unsweetened almond or nut-free milk (I like to use my Almond Cow to make homemade plant-based milk)
1 cup canned organic full-fat coconut milk
1 cup diced ripe mango (or 1 to 2 cups frozen mango chunks)
1 cup (packed) fresh baby spinach
1/2 cup frozen avocado chunks
1 Tbsp tahini or cashew butter
1 Tbsp ground tigernuts (optional)
2 tsp gelatinized maca powder (optional)
2 tsp MCT oil (optional)
Lakanto monkfruit sweetener, raw honey (nonvegan), stevia, or sweetener of choice to taste (optional)
optional adds: 1/4 to 1/2 tsp ground turmeric plus a pinch of black pepper (to facilitate absorption) and/or 1 Tbsp grated fresh ginger (or adjust to taste)