Mango Smoothie (4 Ingredients!)

This mango smoothie only requires four ingredients, and there is no sugar added. This mango smoothie is perfect for a quick breakfast or whenever you want a sweet treat.

This recipe for mango smoothie is easy to make: simply blend some fresh fruit and a few spoonfuls of yogurt together until the mixture is smooth and creamy. That's it!

This is one of my favourite ways to start the day, either on its own as a smoothie or in a bowl with homemade granola, Greek honey and a drizzle. This version is perfect for a healthy treat, thanks to its creamy, sweet and slightly tropical taste.

Use pre-frozen items to save time and have a smoothie ready in less than 5 minutes. This mango smoothie is not only nutritious, but it can also be used as a base to add extras. You can increase your fiber intake, your protein intake, or even your daily vegetable serving.

Mango Smoothie Ingredients

It's a fruit and yogurt smoothie that tastes like ice cream. You'll need:

• Frozen Fruit: You can find frozen bananas , mangos , and mangos in the freezer aisle.
• Orange Juice: Fresh is always best, but pre-squeezed can save you time. Make sure the juice is 100% and has no sugar added.
• Yogurt : Use plain whole milk yogurt or plant-based yogurt. Check the label for added sugars to avoid making your smoothie too sweet. Greek yogurt can be a good option to add protein. According to the USDA, this smoothie boasts 8 grams of proteins if you choose Greek yogurt instead of standard yogurt.

How to Make a Mango-Smoothie

Simple is the best when it comes to breakfast. While you can have this at any time, my family makes smoothies as breakfast. This recipe is simple: you just need to blend. To make it, you need to:

• Blend. Add 1 cup frozen mango chunks to a blender. Add 1/2 cup frozen banana slices. Add 3 tablespoons yogurt and 1/2 cup orange juice. Blend until smooth. If you want a thinner smoothie, add some water or juice.
• Serve. Pour into 2 large glasses or 1 large glass and enjoy.

Tips on how to make this Mango Smoothie Recipe

Pre-cut frozen fruit from my local supermarket is convenient. Frozen fruits can also be blended to create a cold smoothie, which makes me feel like I am eating sorbet for breakfast. Keep in mind a few things:

• Do not keep frozen fruit in the freezer for more than 6 months. Fruit that has been left too long and whose temperature fluctuates is susceptible to freezer burn. The quality of fruit can be affected, as well as the annoying ice crystals. Use frozen fruit that hasn't been in the freezer more than six months.
• Fresh fruit versus frozen fruit:Fresh fruits are also delicious but will require ice for a smoothie-like consistency. You can "freeze" the fruit yourself to give it a fresher consistency.

How To Freeze Fruit For Smoothies

By freezing the fruit instead of buying it from the freezer section, you can get a smoothie that tastes fresher. How to freeze mangoes and bananas by yourself

• Peel the fruit and cut it into 1 inch pieces.
• Spread the slices out evenly on a baking sheet lined with parchment paper. Freeze at least four hours or overnight. Use immediately in a smoothie or store in a freezer safe container or resealable plastic bag to use later.
• Freeze up to three months.

Optional additions

Smoothies are great because they pack so much into one glass. Want to add more fiber or vegetables? Add some of the following ingredients to your meal:

• Flax Seed , 1 tablespoon ground
• 1 tablespoon of whole chia seeds
• Use 1-2 scoops your favorite Protein Powder (I prefer vanilla)
• Take 1-2 scoops of Collagen
• 14 cup gluten-free cauliflower rice
• For a tropical smoothie, add 1/4 cup of frozen pieces of pineapple

What to serve with this Mango Smoothie

This mango smoothie is a great way to satisfy your snack or breakfast cravings.

Serve with savory snacks such as fried eggs, hummus and simit sesame toast for a more substantial meal. You can also turn this recipe into an egg and granola breakfast bowl, topped with Greek honey and homemade granola. Check out our ultimate Mediterranean breakfast guide for more ideas.

Search all Mediterranean Recipes

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Mango Smoothie (4 ingredients!) The post Mango Smoothie (4 Ingredients!) appeared first on The Mediterranean Dish.

Frequently Asked Questions

What are the main foods in a Mediterranean diet?

Mediterranean cuisine includes fruits, vegetables (at least twice per week), whole grains, legumes. Nuts are an option. Pre-packaged processed foods should be avoided whenever possible. Use herbs to enhance your meals. For the best results of this diet, you should include some physical activity into your daily routine. This diet is more enjoyable when you are able to share mindful eating techniques and food sharing with friends and family.

Is milk OK on the Mediterranean diet?

Yes, milk may be allowed in the Mediterranean diet. Dairy products such as low-fat yogurt and cheese are an important part of this diet, providing calcium and other key nutrients. You should include milk in your daily diet, as well as other drinks like tea and coffee. You can also make your own smoothies or oatmeal with it. If possible, look for organic milk to support sustainable farming. You can add milk to breakfast recipes such as avocado toast and smoothie bowls to get the essential vitamins and minerals you need for a healthy start.

What's a typical Mediterranean breakfast?

A Mediterranean breakfast would include a combination protein, healthy oil, and carbohydrates. There are many options for eggs, including olive oil-cooked eggs with roasted vegetables or whole-grain bread, Greek yogurt or cheese with whole grain toast, quinoa porridge, with fresh fruits and nuts, and quinoa porridge. Avocado toast is a wonderful option for breakfast. You can start your day with Mediterranean-inspired proteins like wild-caught fish, grassfed meat, organic eggs, and nuts. Use whole grains, such as quinoa and other whole grains, to reduce sugar. Choose fresh fruits for your breakfast, as well as extra virgin olive, coconut, and avocado oil.

Is regular olive oil okay to be used in place of extra virgin?

You can choose regular olive oil over extra virgin olive if you follow the Mediterranean diet. Extra Virgin Olive Oil, (EVOO), has a higher quality, more nutritional benefits, and a milder flavor. Regular olive oil, however, is still an option. Regular olive oil can be used for daily meals such as stir-frying and roasting vegetables. It is more affordable than EVOO and may be more suited for high heat applications like deep frying. It does not have the same nutrients and positive compounds as EVOO so make sure to get these benefits from other areas of your diet.

How do you get started with the Mediterranean Diet?

The first step to a Mediterranean diet is to stock your kitchen with fresh food, such as fruits and vegetable. This could include preparing various vegetables and proteins every week that can be used in recipes throughout the following days. Refined grains can be replaced with whole grain alternatives like quinoa and oat groats or millet. Healthy fats, such as olive or sesame, should also be added to meal prep to increase flavor and nutritional value. Garlic, oregano basil, garlic, and turmeric all make great additions for meals.

Statistics

• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)

External Links

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• Health Benefits and Molecular Mechanisms of the Mediterranean Diet - PubMed


• PubMed: Cardiovascular Health and the Mediterranean Diet - PubMed

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• American Heart Association


• What is the Mediterranean Diet (or Mediterranean Diet)?

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• (PDF). The Association Between Dietary Patterns & Insulin Resistance: a Systematic Review


• (PDF). Citrus as an ingredient in the Mediterranean diet

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

The Mediterranean diet is an excellent way to improve your overall health and life quality. This eating approach emphasizes the inclusion of healthy fats, wholegrains, legumes, fresh fruit and vegetables in everyday meals. You can reap the health benefits of eating this way, such as improved blood lipids, better glucose control and reduced risk for certain types and cancers, better cardiac health and cognitive function, and weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Start swapping high-calorie snacks like chips for nutrient-dense vegetables such as hummus appetizers or other traditional greens or beans dishes.
2. Find out how to make your diet more varied by adding spices or other sources made from nuts, fruits, or vegetables.
3. You can increase your hunger after eating by incorporating legumes and grains.
4. Include moderate amounts of dairy products like yogurt, cheese, and milk throughout the day for added nutrition;
5. Use olive oil as the primary cooking fat instead of traditional oils;
6. You can also enjoy a glass or two of red wine for a complete Mediterranean experience.

One can make changes in their daily meal plans to be Mediterranean-friendly. It is possible to reap the health benefits of Mediterranean food and still enjoy it. When combined with regular vigorous exercise, you could experience even greater gains in both short-term results and long-term health benefits.

Resources:

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