Easy, healthy, and tasty, this blueberry mango smoothie recipe is the full package. It comes together in barely 10 minutes and offers a delectable sweet-tart goodness with every frosty, cooling sip. Even better, accompanying the gorgeous flavors are a myriad of nutritional benefits—an all-around win-win with this beverage if you ask us!
Is This Smoothie Healthy?
Yes, it is. With only 154 calories per serving and a scant 1.7 grams of total fat, it's an ideal beverage to sip throughout the day without feeling bloated.
Moreover, loaded with delicious fruits, it's an excellent way to naturally obtain all the antioxidants and vitamins they offer. Natural sugars in fruit provide an immediate energy boost without spiking your blood sugar, which can help avoid the post-sugar crash.
- Mango
Mango contains a high concentration of polyphenols and carotenoids, one of which is beta-carotene, a pigment that gives the fruit its vibrant color and is also known for its anticarcinogenic and anticancer properties.
One mango (flesh only) contains 170 calories, the majority of which are from natural sugars, which make up nearly 14% of the total nutrient content. It also contains fiber, vitamins A and B, and more than twice the amount of vitamin C found in an orange.
- Pineapple:
Pineapples are a good source of vitamins C, E, B6, and minerals, including copper, manganese, and potassium, among others. One cup of the fruit contains approximately 79 milligrams of vitamin C, exceeding the recommended daily allowance for women (75 mg) and coming close to the recommended daily allowance for men (90 mg).
Along with strengthening your immune system, pineapple may also help lower your risk of stroke and heart disease.
- Blueberries:
Blueberries (as well as red cabbage) contain anthocyanin, a pigment that gives them their blue-purple hue. These flavonoids are known to exhibit anticancer properties, reduce the risk of cardiovascular disease, and aid in weight control.
Blueberries are especially high in vitamins K and C and are a powerhouse of antioxidants. A half-cup of frozen blueberries contains 14% of the daily value of vitamin K1, which is critical for bone strength maintenance. The stronger your bones are, the less likely they are to fracture.
Enjoy more of these miracle fruits with a few of our other smoothie recipes that are just as amazing as this one: Mango Watermelon Smoothie, Pineapple Blueberry Smoothie, and Blueberry Banana Smoothie.
Main Ingredients
- Fruits
As the name suggests, blueberries and mangoes are the stars of this smoothie. We also threw in some pineapples for even more tropical vibrancy. Opt for fresh, ripe fruits in the recipe to ensure the best taste and sweetness (although frozen ones are also acceptable). You can add ice cubes to the blender to achieve a chunkier texture.
- Greek yogurt:
Yogurt is a popular smoothie ingredient because it contributes to the smoothie's thick, creamy, and smooth texture, as well as adding a pleasant tang. It balances the sweetness of the fruits in this drink, while also providing protein and beneficial probiotics for the gut.
You can substitute Greek yogurt for other creamy ingredients, such as coconut cream, for a more tropical flavor or to make it plant-based.
- Coconut water:
Coconut water has a natural earthy, delicate, sweet flavor that blends well with any fruity beverage, including this smoothie.
Can I Use Frozen Blueberries and Mango?
Yes, you can. Using frozen fruits is a great way to make sure it’s always in season to make smoothies. They also contribute to the thick, smooth, sorbet-like texture.
Storing and Freezing
Since our blueberry mango smoothie is made from scratch and contains no preservatives, it will keep for up to 2 days in the refrigerator.
To ensure that the smoothie retains its flavor and nutritional value, store it in an airtight container. Don’t worry if the smoothie splits during storage, you can simply shake or stir it to recombine.
This blueberry mango smoothie also freezes well. If you wish to store the beverage for an extended time, place it in the freezer for up to 3 months using a sealable and freezer-safe container or Ziploc bag. Keep an inch of space between the liquid and the cover to allow for expansion.
Blueberry Mango Smoothie Recipe
Endless delight captured in a single glass, this blueberry mango smoothie is the vibrantly sweet, tropical treat you deserve.
- by Luna Regina, 2024-02-18
- prep TIME 10 mins
- total TIME 10 mins
- COURSE Beverage
- CUISINE Global
- SERVINGS servings
- CALORIES 154 kcal
INGREDIENTS
- 8 oz blueberries
- 16 oz mangoes (chopped)
- 8 oz pineapple (chopped)
- 1 cup coconut water
- 2 cups ice cubes
- 1/4 cup Greek yogurt
- 8 mint leaves
INSTRUCTIONS
Place all the ingredients in the blender with solids on top of liquids in the following order: 1 cup coconut water, 2 cups ice cubes, 16 oz mango chunks, 8 oz pineapple chunks, 8 oz blueberries, 1/4 cup Greek yogurt, and 8 mint leaves.
Blend until smooth.
Pour the blueberry mango smoothie into serving glasses.
Garnish with some blueberries and pineapple slices. Enjoy.
NUTRITION
Luna Regina
Writer, Author