Island Green Smoothie – Recipe of the Week

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.



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


  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

Servings: 1

Serving Size: 16 - 18 oz (500 ml)


  • 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)

Calories: 500

Fat: 17 g

Trans Fat: 3 g

Cholesterol: 0 mg

Sodium: 160 mg

Carbohydrates: 91 g

Fiber: 17 g

Sugars: 63 g

Protein: 8 g