If you’d told me, say, 5 years ago that not only would I be drinking raw green smoothies but that this variation would literally be my FAVORITE smoothie of all time I would have laughed directly into my late night slice of pizza. But, that is exactly what happened.
In the past, green smoothies always made me feel like I was choking down grass clippings. And I’m not going to lie. This smoothie does look like a glass full of thick, vibrant grass remnants but the actual taste is amazing. The sweetness of the pineapple, normally a bit overpowering, is tempered by the herbaceous kale while a hint of mango smooths things out, coconut water provides ultimate hydration and a healthy dose of ginger brings a kick and added health benefits.
This smoothie is my go-to on mornings when I’m feeling sluggish because the ingredients are energy powerhouses. Take a look at this roster:
Pineapple: Pineapples are a fat and cholesterol free treat that is naturally low in sodium. They contain high levels of both vitamin C and manganese – important for antioxidant defenses – as well as dietary fiber and bromelain. They’re also high in Thiamin, a B vitamin involved in energy production. They have natural sugar in abundance with 15g per 1 cup serving.
Kale: Kale’s reputation as a ‘superfood’ is well earned. Kale contains more than 1,000 percent the daily recommended intake of vitamin K – important for heart and bone health as well as blood clotting and cancer/diabetes prevention – as well as 98% daily recommended vitamin A and 71% daily recommended vitamin C (that’s more than an orange). Kale is also a great source of easily digestible calcium as well as magnesium, iron, and antioxidants.
Ginger: Fresh ginger contains gingerol, a bioactive substance that can help lower the risk of infections. It’s also been shown to alleviate nausea, reduce exercise-induced muscle soreness, reduce inflammation, improve digestion and may even improve brain function and reduce the risk of developing Alzheimer’s.
Mango: There is more than meets the eye with mangos. This sweet (and messy!) fruit is one of the most eaten around the world. In a single 1 cup serving you get nearly 100% daily recommended vitamin C along with vitamins A, K, B6, E (making them great for skin), thiamine and folate. Minerals found in mango include manganese, magnesium, iron, and zinc. It has the Mangos are also a good source of collagen, a protein that boosts bone health as well as skin’s appearance and elasticity.
Coconut Water: Coconut water is found in young coconuts and is a good source of fiber, vitamin C, and several important minerals. It contains several necessary electrolytes, like potassium, magnesium, sodium, and calcium, making it ideal for rehydration and post-workout recovery.
- 1 Whole Pineapple
- 10oz Coconut Water
- 3 Cups Kale
- 1 Cup Frozen Mango
- 2 Tbsp Raw Ginger
Makes 2 Servings
- Core – I use this little gadget – or peel (if you eat the core) your pineapple. Squeeze excess juice from the skin into the blender then add your slices.
- Rinse your kale and discard the thickest part of the stalk near the base.
- Combine kale and coconut water with pineapple and blend until smooth.
- Add frozen mango to mix and blend. If your mixture is too thick, add a little plain or coconut water at a time until the blender blades move smoothly again.
- Finally, add your ginger root and blend until smooth.
Each serving is approximately 313 calories.
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