- Dish type
- Mango smoothie
A delicately peppery and deliciously sweet green smoothie. Using watercress adds a depth of flavour and huge health benefits!
3 people made this
- 65g mango (fresh or frozen)
- 35g fresh watercress
- 25g spinach
- 125ml pineapple juice
MethodPrep:5min ›Ready in:5min
- Chop mango or use frozen blocks, then add all ingredients into a blender and blitz until smooth.
- Serve immediately or keep chilled to enjoy later. For maximum freshness and health benefits consume straight after blending.
Using frozen mango gives the smoothie an enhanced texture.
See it on my blog
Reviews & ratingsAverage global rating:(0)
Reviews in English (0)
The Ultimate Green Smoothie
When you see a bright green smoothie, the brain knows that it’s going to be healthy, but will it taste good? Working in nutrition product development, my job as a research scientist was to make vitamins and minerals taste better. I was beyond excited to take on this flavor challenge!
Smoothies are essential for busy days. They can efficiently deliver most of the nutrients that your body craves and needs. But it’s all about balancing the quantity and unique flavors of each ingredient. Leveraging the natural sweetness of coconut water and a variety of fruits mellow out the bitterness of the hearty vegetables.
Cleansing Smoothie Recipe No. 1: Minty Fresh
handful fresh mint leaves
1 cup almond, coconut or cashew milk
Directions: Place the spinach and mint in a blender with nut milk and blend until smooth. Add remaining ingredients and blend again. Add small splashes of water to reach desired consistency if necessary.
Spinach is high in antioxidant vitamins A and C, two nutrients your body requires to help promote safe elimination of unwanted materials from your body.
The hemp hearts and avocado in this smoothie are also a good source of healthy fats.
The Best Ratio for Leafy Greens in Smoothies
Don’t just throw everything in your blender and keep your fingers crossed it’ll turn out well. Chances are it’ll taste awful!
It’s better to plan your green smoothie and decide on the ratio of fruits and veggies you’re going to use. If you’re a green smoothie beginner, start slow and work yourself up!
In the beginning, a 50/50 ratio is a good start. That means 50% of veggies and 50% fruits. Fruits act like a spoonful of sugar that makes you enjoy your medicine (green smoothies).
I know many people are concerned about adding too many fruits can let your blood sugar spike.
I wouldn’t worry about it too much.
It’s more likely you’ll keep your new habit of making green smoothies if you can enjoy the taste. Once you’re getting used to green smoothies, you can easily reduce the number of fruits and add more leafy greens. An 80/20 ratio (80% veggies, 20% fruits) is a great ratio to aim for once you’re more experienced.
Keeping it healthy this weekend? You NEED to try this Watercress, Mango and Pineapple smoothie recipe!
When it comes to a salad leaf that&rsquos truly good for you, look no further than watercress. Bursting with vitamins and minerals, this peppery little leaf is one of our natural superfoods &ndash and tastes great too! It&rsquos incredibly versatile so don&rsquot just leave it as a bit of garnish on the side! Here we have the perfect Watercress, Mango and Pineapple smoothie for you to enjoy so you can see just how tasty the little leaf truly is, enjoy!
WATERCRESS: 5 EASY RECIPES YOU’LL LOVE
If you’ve already seen the many blogs and recipes written by our Wellbeing Sisters in-house nutritionist Mel Brown, then you’ll know that in her eyes watercress is king! But just exactly why is watercress so good for you?
Watercress packs a punch with its high vitamin and mineral content, and is full of folate, vitamin A, vitamin C, vitamin E, calcium, and iron. It’s also a rich source of antioxidants including beta-carotene, lutein and quercetin which boost eye health, slow skin ageing, and help to protect the body against DNA damage. The isothiocyanates (natural chemical compounds) in watercress additionally help to fight breast and colon cancers – certainly making it worthy of its royal title!
Not only is watercress fantastic for our bodily functions, but it can actually benefit our mental health too. A study by the World Journal of Psychiatry on nutrient-dense foods and the role that they play in the prevention and recovery of depressive disorders, indicated that the nutrients found in watercress such as folate, magnesium, potassium, selenium, and zinc made it hugely successful as an antidepressant.
If the idea of watercress as a plain old side or salad isn’t doing it for you, then why not try these 5 super-easy, quick, and delicious recipes to make sure you get your health-boosting fix?
WATERCRESS, PINEAPPLE, BLUEBERRY & MANGO SMOOTHIE
50g fresh or frozen mango
50g fresh or frozen pineapple
50g fresh or frozen blueberries
Place all ingredients into your blender and blend until completely smooth (takes around 2 minutes).
MEL’ S WATERCRESS DRESSING
A generous dollop of mayonnaise
A glug of extra virgin olive oil
A large handful of watercress
Juice of half a lemon
2 peeled garlic cloves
Place all ingredients into a blender and blend until smooth (takes around 5 minutes).
WATERCRESS, COURGETTE & PEA SOUP
1 tbsp extra virgin olive oil
1 onion, finely chopped
2 garlic cloves, peeled and crushed
1 courgette, roughly chopped
200g frozen peas
1 bag of watercress
1/2 bag of rocket
500ml chicken or vegetable stock
Salt and black pepper to taste
Place a large saucepan on a medium heat, add your oil, onion, and garlic and cook gently until soft but not brown.
Add the courgette and cook until lightly browned, add your peas and stock, then simmer for around 5 minutes.
Remove the pan from the heat and stir in the watercress and rocket. Use a hand blender or liquidiser to blend your soup until smooth (or to your preferred consistency) and season with salt and black pepper to taste.
1 bunch of watercress
1 peeled clove of garlic
1 tbsp toasted walnuts
50–75ml extra virgin olive oil
50g finely grated parmesan cheese or nutritional yeast
Salt and black pepper to taste
Place the watercress, garlic and walnuts into a blender and blend until they start to form a purée.
Add 50ml of the olive oil and the parmesan or nutritional yeast and blend until it resembles pesto – you may need to add more olive oil to reach your desired consistency.
Season to taste and enjoy with the dish of your choice!
MEL’S ‘EGG AND SPERM’ SALAD
Check out our previous recipe post for Mel’s nutrient-packed egg and sperm salad here.
A Watercress Recipe Transformed into a Watercress Smoothie!
Looking for a watercress recipe to eat your nutritious watercress? Well, try a watercress smoothie and receive many benefits from watercress.
I was at the local co-op yesterday and saw a whole bag of watercress on sale. So I bought four bags. What did I do with all of that watercress? I put them in my green smoothies!
How to Use Watercress in a Smoothie
Now… I did not add all four bags into my blender. Watercress has a very distinct flavor. The flavor is a little peppery and spicy. So I recommend that most people use only a handful in a large smoothie at a time.
I found that by mixing it with baby spinach I could hardly taste the strong flavor of the watercress. You could use one small handful of watercress and one large handful of spinach in a single smoothie… and still enjoy it.
Since I use just a handful of watercress greens in my smoothies, I didn’t want to waste the other watercress. So I washed it up and froze it in the freezer in single-sized servings. This way I can add it to future smoothies or even crush it up while frozen and toss it into soups or casseroles.
Benefits of Watercress
According to Dr. Fuhrman in his nutritional analysis, watercress is up at the top with some of the other most nutrient dense foods (like kale and mustard greens). I was impressed with the amount of nutrients in watercress.
Watercress contains large amounts of vitamin A, C, K and Omega fatty acids.
Also, for those who do not have a high-powered blender. watercress fits in the category of tender greens along with spinach and baby greens. It blends quite easily. But for beginners trying a green smoothie for the first time, I would not recommend watercress as the first green to blend.
For those who have been blending green smoothie recipes for some time, go ahead and try adding a little watercress with your other greens. You just might like it.
Watercress Smoothie Recipes
Blueberry Watercress Smoothie
1 small handful of watercress
1 large handful of spinach
1 squirt of berry flavored stevia
Add all of the ingredients into the blender and blend until completely smooth. Serves 1
Tropical Watercress Smoothie
1 small handful of watercress
1 large handful of spinach
1/2 teaspoon stevia powder
Add the fresh ingredients into the blender first with the frozen ingredients on top. Blend until smooth. Serves 1-2
Watercress stimulates detox enzymes
It is also classified as a cruciferous veg which means it can boost your detox system so is one of the best detox foods for body cleansing. Cruciferous veg contain phytochemicals that can stimulate enzymes in the body that detoxify cancer causing chemicals before they damage cells.
It is even claimed that it can help prevent lung diseases, such as emphysema and cancer. This is because watercress contains gluconasturtin, a substance only released when the leaves are chopped or chewed, which helps neutralize a carcinogen in tobacco.
Last but not least, give your smoothies a seasonal makeover with Linwoods Winter warming recipes.
Introducing protein-boosting winter delights that will keep you healthy and nutritious throughout the chilly months. Give Your Smoothies A Seasonal Makeover. Not only healthy but oh so tasty too.
Finally, I hope you like this post?
If so, why not follow along so you never miss a post? So remember you can also share your thoughts here too in the comments below.
Other Photo Credits: Pixabay.
Hi, I am Claire and I created Claire Justine in 2011. I hope you enjoy reading my posts as much as I love writing them. Please leave a comment below and share your thoughts with us.
How to Make the Perfect Green Smoothie
--> Getting your recommended daily allowance of fruits (1/2 to 2 cups) and vegetables (2-1/2 to 3 cups) is no small feat&mdashespecially when you don't have a lot of extra time to prep and cook all that produce. That's one reason why smoothies have become a staple for many healthy eaters. They allow you to pack several servings of produce into one meal or snack that's portable, easy to make and quick to drink.
While most people are familiar with fruit, juice and yogurt-based smoothies, veggie-based smoothies (or "green smoothies") are quickly catching on among nutrition-conscious eaters.
Whether you're apprehensive about trying a smoothie with vegetables or you do it all the time, here's all you need to know to make a well-blended and delicious green smoothie no matter what your taste preferences may be.
Choose Your Greens Carefully
Not all greens are the same. Some, like arugula and watercress, are spicy. Others, like frisee and radicchio, are quite bitter. Kale and collards are tough (and need the stems to be removed), while spinach and chard are more tender. When selecting greens for your smoothie, choose "baby" varieties, which are usually less intense in flavor and softer in texture, as much as possible.
Go Green Gradually
If you've never tried a green smoothie or you're not a huge fan of greens, start with just 1/2 cup. The fruit in your smoothie should mask the taste of the greens. As you adjust to the taste and texture of your green smoothies, add more--working up to 2 cups of greens per smoothie (or more if you like it).
Masking the Green Color
For some people, the color of food matters, and green food can be particularly unappetizing. If you're not sure how you feel about slurping something green, add deeply colored blueberries, cherries, or blackberries to hide the color. This is also a great idea for parents who are trying to sneak some greens into their children's smoothies.
The Perfect Blend
Layer your smoothie ingredients in the ratios and order listed below for optimal texture (smooth, never chunky). If you don't have a high-power blender, you may need to blend after every layer or two rather than loading up everything at once.
Here is our basic formula for foolproof green smoothies:
Be sure to "Pin" this graphic for future reference.
|Liquid||Milk, non-dairy milk, water, 100% fruit juice, kefir or drinkable yogurt, regular (non-Greek) yogurt||1 cup|
|Fresh fruit||Fresh berries, bananas, melon, pineapple, mango or any other favorites||Up to 1 cup|
|Flavor boosters (optional)||Cinnamon, cocoa powder, ginger, etc.||To taste|
|Proteins (optional)||Greek yogurt, cottage cheese, protein powder, and/or nut butter||1/2 cup yogurt or cottage cheese 1 scoop protein powder 1-2 tablespoons nut butter|
|Greens||Raw baby spinach, chard, kale, mixed baby greens||1/2 to 2 cups|
|Frozen goodies||Frozen berries, cherries, melon, pineapple, and/or ice||Up to 1 cup|
Our Favorite Green Smoothie Recipes
Are you ready to give green smoothies a try? Here's a list of our favorite flavor combinations. Note that the items listed are just suggestions. You can use soy milk or non-dairy milk in place of skim milk in a recipe, for example.
1 cup skim milk + 1 small banana + 1 T unsweetened cocoa powder + 1 Tbsp peanut butter + 2 cups spinach + 1/2 cup ice
1 cup drinkable strawberry yogurt + 1 small banana + 1 pinch powdered ginger + 1 scoop plain, berry or vanilla protein powder + 2 cups baby chard or kale + 1 cup frozen blueberries
1 cup soy milk + 1 peeled kiwi + 1 scoop protein powder + 2 cups spinach + 1 cup frozen pineapple or mango
1 cup refrigerated coconut milk beverage + 1 mango + 1 pinch powdered ginger + 2 cups baby spinach or chard + 1 cup frozen pineapple + 1 tsp shredded coconut for garnish
1 cup skim milk + 1 small banana + 1 pinch cinnamon + 1/2 cup Greek yogurt (cherry flavor is delicious in this!) + 2 cups any greens + 1 cup frozen cherries
For more green smoothie recipes, click here.
Now that you know how to make the perfect green smoothie, there's nothing standing between you and your goal of eating more fruits and vegetables. Go forth and blend!
Are you a fan of green smoothies? Do you have a favorite green smoothie recipe?