Whether you're looking for a nourishing beverage to wake up your taste buds in the morning or a quick afternoon pick-me-up, this tasty, nutrient-dense mango kale smoothie recipe has you covered.
Packed with greens, this drink still maintains an ideal sweet-tart flavor balance. It's delectable and satisfying without being outrageously creamy. We simply can't ask for more!
Is Mango Kale Smoothie Healthy?
Yes, it is.
Being high in antioxidants and vitamins, our mango kale smoothie is an excellent way to incorporate more fruits and vegetables into your daily routine. It's tart and sweet, creamy and fruity, and will keep you satisfied for hours, and only has 151 calories per serving.
- Mango
Due to its flavor and succulence, mango has long been a popular smoothie ingredient. However, it is much more than simply a tasty ingredient.
Mango is high in polyphenols and carotenoids — one of which is beta-carotene, a pigment responsible for the fruit's vibrant color. Beta-carotene is known for its anti-carcinogenic and anti-cancer properties. Furthermore, it contains fiber, vitamins A, and B, and twice the vitamin C found in an orange.
- Kale
Kale is a leafy green vegetable that is rich in vitamin C and vitamin K. It also contains high levels of magnesium, potassium, fiber, folate, and calcium, which may help lower LDL cholesterol, or “bad cholesterol”, thereby decreasing the risk of heart disease and aiding in blood pressure reduction.
Main Ingredients
- Mango
In today's beverage, mango's sweet and buttery flesh not only enhances the flavor but also makes the smoothie extra rich and thick. Fresh mangoes are ideal for this recipe, but they must be ripe and juicy. If fresh mangoes are not available, you can substitute them with canned mango puree or frozen mangoes.
If using fresh fruits, you can add ice cubes to the blender to achieve a chunkier texture. If using frozen mangoes, check to see if your blender is powerful enough to process them; if not, let the mangoes thaw a little before proceeding.
With frozen mango, the drink will have a thick, sorbet-like texture, whereas, with fresh mango, it will be creamier, smoother, and easier to sip. Both outcomes are gratifying in their own ways.
- Kale
Similar to mango, either fresh or frozen kale works well in this recipe.
If you purchase whole kale leaves, be sure to thoroughly rinse and dry them first. Following that, remove the hard stems in the center of the leaf, as they are fibrous and do not dissolve well in a smoothie.
Finally, massage the kale leaves to tenderize them before slicing them into smaller pieces.
- Greek yogurt
Yogurt is a common smoothie ingredient that helps create a thick, creamy, and smooth texture. It balances the sweetness and tartness of the kale and mango in this drink, while also adding protein and gut-friendly probiotics. We opted for Greek yogurt because it's strained of liquid, therefore making the smoothie even creamier.
- Whole milk
To add creaminess and adjust the consistency without overpowering the fruit's vibrant flavors, milk is also added to our drink to accompany yogurt. Feel free to go with any milk variety you prefer.
- Honey
We like our smoothies with a light sweetness, so honey was added. If it's too sweet for your liking, simply reduce the amount of honey used. You can also use other sweeteners such as maple syrup or sugar-free substitutes such as stevia.
How Long Does This Smoothie Last?
- In the fridge
This mango kale smoothie will keep well in the refrigerator for up to 3 days.
To preserve the smoothie's flavor and avoid contamination or air exposure, store it in an airtight container like a mason jar or a Ziploc bag. Limiting its exposure to air is the best way to prevent oxidation and degradation of its nutritional value.
If you notice the smoothie splits during storage, don't worry. Simply shake or stir it up to re-combine.
- In the freezer
In the freezer, our mango kale smoothie will keep well for up to 3 months. To safely freeze it, use a freezer-safe container or Ziploc bag and leave an inch of space at the top of the container as the smoothie will expand later when frozen. Allow it to defrost completely at room temperature before serving.
More fruity green smoothies coming your way! Load yourself up with even more kale goodness with this Pineapple Kale Smoothie Recipe and Apple Kiwi Kale Smoothie Recipe. If you also like spinach, this Avocado Spinach Smoothie Recipe is a formidable choice for any occasion.
Mango Kale Smoothie Recipe
Whether you're looking for a nourishing beverage to wake up your taste buds in the morning or a quick afternoon pick-me-up, this tasty, nutrient-dense mango kale smoothie recipe has you covered.
- by Luna Regina, 2024-02-18
- prep TIME 10 mins
- total TIME 10 mins
- COURSE Beverage
- CUISINE Global
- SERVINGS servings
- CALORIES 149 kcal
INGREDIENTS
- 18 oz mango (chopped)
- 2 oz kale (chopped)
- 2 cup ice cubes
- 1/4 cup Greek yogurt
- 1 tbsp honey
- 1 cup whole milk
- 8 mint leaves
INSTRUCTIONS
Place all the ingredients in the blender with solids on top of liquids in the following order: 2 cup ice cubes, 1/4 cup Greek yogurt, 1 tbsp honey, 1 cup whole milk, 18 oz mango, and 2 oz kale.
Blend them away until smooth.
Pour the mango kale smoothie into serving glasses.
Decorate with some mint leaves and mango slices. Enjoy.
NUTRITION
Luna Regina
Writer, Author