MEATLESS MONDAY: Creamy banana mango smoothie

Smoothies aren’t just summer treats. Whether you’re looking for a healthy alternative to your morning coffee or a post-work out refueling, you can’t go wrong with a creamy fresh fruit smoothie.

As I begin to post more smoothie recipes over the course of my weekly “Meatless Monday” series, you’ll find that many of my favorite smoothie recipes require a banana. Despite the old adage recommending an apple a day to keep the doctor away, nutritionists are advising that a banana a day may be a healthier choice.

Not only are they cheap, usually a few dollars for a bunch, the health benefits are many and varied. Bananas can help you reach your weight-loss goals, keep your bowels healthy, provide nutrients that regulate heart rhythm and have vitamin compounds for eye health.

One tip for preparing your banana mango smoothie is to cut your mango slices a day ahead of time into cubes and freezing them overnight. The cube shaped slices, as opposed to wedge-shaped slices, will blend easier and not get stuck at the bottom of the blender. This is a good tip for any ingredients for a fruit smoothie.

Also make sure that your mango is very ripe. An unripened mango will produce a sour smoothie and won’t likely mix well with the flavor of the banana.

Ingredients:

  • 1 cubed very ripe mango
  • 1 sliced ripe banana
  • 2/3 cup milk or 1/2 cup of vanilla Greek yogurt
  • 1/2 teaspoon vanilla extract
  • 3-5 ice cubes

For those looking for weight loss benefits from their smoothies, try adding water soluble fiber to the mix. Water-soluble fiber may lower cholesterol by preventing the reabsorption of bile acids and may also stabilize blood sugar by slowing down the absorption of carbohydrates into the blood. Plus, it can lower blood sugar levels.

And for those looking for replenishment from a strenuous work out, try adding a scoop of vanilla protein powder before blending.

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References:
What Are the Health Benefits of One Banana a Day?
USDA National Nutrient Database for Standard Reference: Bananas, Raw
14 Banana Health Benefits You Might Not Know About
Natural Techniques: Fiber
 

This piece is one in a series of “Meatless Monday” recipes. Try this recipe and tell me about your favorite variation in the comment section below!  And if you’d like to request or submit a recipe, visit our contact page