Island Green Smoothie – Recipe of the Week

By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Even if it’s not warm and sunny where you are, this tart tropical treat is a refreshing breath of fresh air. This delicious smoothie is packed with important plant based nutrients like potassium and fiber.  A plant-based diet that includes potassium rich foods has been shown to help reduce blood pressure and replenish necessary electrolytes that can be lost through sweat on a hot day or with exercise.

Look for a ripe mango for a sweeter flavor.  Ripe banana and avocado will also lend better flavor, texture and nutrients to your smoothie.

 

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Ingredients:

  • 1 mango
  • 1 banana
  • 1/2 avocado
  • 1 cup spinach
  • 1/2 cup (120 mL) coconut water
  • Ice

Directions:

  1. Peel mango, banana and avocado.
  2. Wash spinach.
  3. Place all ingredients in blender and liquefy.
  4. Add more coconut water, fresh juice or plain water to thin as desired

Substitutions:

  • Mango – papaya, star fruit
  • Banana – avocado
  • Avocado – banana, coconut meat
  • Spinach – swiss chard, kale, romaine, any green leafy veggie
  • Coconut water – water, fresh fruit juice (apple, orange, pineapple, mango, cantaloupe)

Servings: 1

  • Nutrition per serving:
  • Calories500
  • Fat17 g
  • Saturated Fat3 g
  • Cholesterol0 mg
  • Sodium160 mg
  • Carbohydrates91 g
  • Fiber17 g
  • Sugars63 g
  • Protein 8 g

Yields and nutritional information are estimated and will vary depending on produce size and juicer used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is the nutritionist for Reboot with Joe. She is a Senior Clinical Nutritionist at Dana Farber Cancer Institute/Brigham & Women’s Hospital in Boston. She also writes for online health and nutrition sites and works in private practice with her husband Dr. Russell Kennedy, www.wellnessguides.org. Stacy is a certified personal trainer and fitness instructor through the American College of Sports Medicine. Stacy received a Bachelor’s of Science in Dietetics from Indiana University, completed her Dietetic Internship at Massachusetts General Hospital and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She currently resides in Wellesley where she loves cooking healthy, juicing, hiking, practicing yoga and spending time with her husband, two sons, three dogs and friends.

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