Name: Easy Mango Blueberry Smoothie
Prep time: 3 min
Total time: 3 min
Yield: 1
Cuisine: smoothies
Ingredients: ½ mango (fresh or frozen chunks) - approx. 100g or 2/3 cup; 1 handful of blueberries - approx. 150g or 1 cup; 1 handful of spinach - approx. 30g or 1 cup

This healthy mango blueberry smoothie is highly nutritious and tastes incredible. It’s packed with antioxidants, vitamin C, vitamin K, and dietary fibre.

In this article – we share an easy mango and blueberry smoothie recipe that’s dairy-free and made with just 3 ingredients.

Mango Blueberry Smoothie Benefits

Here’s a quick overview of the health benefits associated with mango and blueberry smoothies…

Mango

Mango contains fibre which helps you feel fuller, so you’re less likely to snack between meals. Since it’s packed with vitamins and minerals, it’ll help ensure you’re fuelling your body with essential nutrients.

Mangoes are in season and at their juicy best from April to September. If you’re worried about the cost of such an exotic fruit, never fear… There are plenty of easy ways to incorporate mango into your diet on a budget, such as using frozen chunks, or buying a whole one on special offer and then freezing portions yourself (one mango can yield up to four smoothies).

Blueberries

Blueberries are THE best source of antioxidants. A USDA study of 60 fruits and vegetables found that blueberries had the highest capacity for destroying free radicals. These crazy kids damage cells and tissue causing a lot of harm, from varicose veins to cancer. However the antioxidants in blueberries can help neutralize this type of damage.

“But if you’re after the antioxidant benefits in a blueberry smoothie, then it’s crucial never to blend your blueberries with cow’s milk.”

The proteins in cow’s milk react with the anti-oxidants, and basically take away all their magical powers. Best blend them with dairy-free alternatives like water or almond milk, fruits with high water content (like citrus and pears), or a creamy texture (like banana and mango).

The anti-oxidants in blueberries also enhance the effects of vitamin C, so combining them with mango (96% of your vitamin C RDA) helps you get even more immune-boosting benefits.

Spinach

Spinach is a great source of vitamin K, which helps keep our bones strong, and ensures wounds heal quickly. It also provides a healthy dose of vitamin A, which (as well as containing antioxidant properties) is also good for our eyes, skin and hair.

Almost half our daily folate needs (49%) are in a handful of spinach leaves. Folate is also referred to as Folic Acid, and supports growth at the most basic level – DNA. Whilst it’s well known for being an essential vitamin for pregnant women, it also releases serotonin, acting like a mild but natural antidepressant.

Ingredients & Recipe Instructions

This mango blueberry smoothie recipe contains just 3 ingredients, making it super-simple to prepare…

Yield: 1