A gorgeous Mexican mango was the inspiration for a flavorful, antioxidant-rich smoothie in my kitchen this week. In celebration of that particularly sunny shade of pink-orange-yellow found in mangos, carrots, and citrus fruits, I whipped up a sweet, fruity, plant-based mango, with a bite of spicy ginger. This smoothie is packed with vitamin C, vitamin A, and carotenoid compounds found in yellow-orange fruits and vegetables, which are linked to disease protection.
- 1 mango, peeled, sliced into chunks
- 1/2 orange, peeled, quartered
- 1 large carrot, sliced into large chunks
- 1 1/2 cups soy milk, plain
- 1 (1-inch) piece, peeled fresh ginger
- 6 ice cubes
Place all ingredients in container of a blender and process until smooth.
Pour into 2 glasses.
Makes 2 servings (1 1/4 cups). Per Serving: 190 calories, 4 g total fat (0.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 36 g carbohydrates, 7 g protein, 3 g dietary fiber, 90 mg sodium, 28 g sugar, 0 g added sugar.
Notes: Frozen mango chunks may be used if fresh mango is not available.
This recipe is by Sharon Palmer, RDN, The PlantPowered Dietitian. She is a Los Angeles-based, award-winning food and nutrition writer, plant-based food expert, and author of Plant-Powered for Life and The Plant-Powered Blog.
Recipe from the American Institute for Cancer Research.