Looking for a yummy new smoothie to add to your healthy snack arsenal? You're in the right place! This one is loaded with easy to find and inexpensive tropical fruits like mango and kiwi + protein and healthy fats to create a balanced drink that will keep you full for hours.
Time to kick those tiresome bananas, greens + nut butter smoothies to the curb, am I right? Wait, don't make that face. Surely I'm not the only one who think bananas are boring in smoothies. Don't get me wrong, they're great for dessert smoothies and n'ice cream, but there are so many other fruit options out there with a variety of nutritional benefits.
Which leads me to my next question...
What are your main reasons for drinking smoothies?
Seriously, before you start throwing any ol' ingredient into the blender willy-nilly, ask yourself what goals you'd like to achieve by drinking them.
Are you trying to:
- increase your daily intake of fruits & veggies
- eat a fast snack or meal
- use up produce that's over-ripe
- replace junk foods with real foods
- refuel after a workout
- nourish your body
Notice that I left one of the most popular reasons off the list: losing weight. Why? There's certainly nothing wrong with using smoothies to slim down, but I've long since ditched the calorie counting and fat-phobia mentality I grew up with because it left me feeling deprived and unhappy.
Want to know a secret? When I went from eating fat-free or low-fat everything and restricting calories (which lead to a horrible cycle of binge eating junk food) to eating full-fat everything and focusing on cutting out super processed foods, my appetite balanced out and I dropped a pant size. Without any crazy restrictions, dieting, or extra exercising.
For the first time in years, the food I ate left me feeling full and nourished. And I achieved this by doing the exact opposite of what the "experts" said was best. This experience really opened my eyes to the subjectivity of health and nutrition.
Because of this, I like to focus on eating a balance of nourishing whole foods and comfort foods that sing to my soul (akin to the 80/20 rule). Mostly, I try to listen to my body and reduce unwanted stress. Sometimes that means drinking a smoothie and other times that means diving into a bowl of sour cream & onion kettle chips. Priorities, you know?
So, why do I drink smoothies?
To nourish my body and load up on nutrients! These days I have a lot of fun looking up nutritional facts for specific fruits, then choosing which ones to use in my recipes based on their health benefits.
Right now I'm obsessed with making fruit smoothies that are packed with naturally occurring vitamin C and don't require any added sugar or sweetener. These are excellent to drink when you need to support your immune system or just want to load up on vitamins & minerals.
Mango & Kiwi: Healthy & Affordable Tropical Fruits
Two of my favorite tropical fruits that fit the bill are mango and kiwi fruit. I like to think of mangoes as sweet, juicy, tropical peaches and kiwi fruit, well...I don't know what to compare that to other than itself.
(Fun fact: Did you know that a kiwi's fuzzy peel is edible? Yep, you can chomp right into, although I usually peel it anyway.)
- excellent amounts of vitamin C and A
- good amounts of folate, vitamin B6 & fiber
- over 20 different vitamins & minerals
Kiwi fruit has:
- excellent amounts of vitamin C and K
- good amounts of copper, fiber, and potassium
- low in calories and sugar
You might be thinking "But aren't tropical fruits exotic and expensive?" Not if you're a savvy shopper and know how to save money on groceries while still buying real foods.
Here's the good news about kiwi fruit and mangoes specifically:
Both of these fruits are available year round because they have two different growing seasons (depending on what country they're sourced from) so you can make this smoothie recipe all year long.
Since mangoes and kiwi fruit are both on the Clean Fifteen List (click here to get a free printable that I made of the Dirty Dozen & Clean Fifteen List) there's no need to pay higher prices for organic.
Tropical Fruit Smoothie
A healthy smoothie recipe with tropical fruits like mango and kiwi (both packed with vitamin C) + protein and healthy fats to create a balanced, nourishing drink that's perfect for a light breakfast, snack, or even dessert.
1 ripe mango, peeled & seed removed
1 kiwi fruit, peeled
1/2 cup of frozen blueberries
1/2 a small avocado
1/2 cup of full-fat coconut milk (get my homemade coconut milk recipe here)
1 tablespoon of high-quality collagen powder or protein powder
Purified water or extra coconut milk (Start with 1/4 cup & add enough to reach your desired smoothie consistency)
Combine all ingredients in a blender and add purified water (or nut milk) a little at a time until you reach your desired consistency. Some people like thicker smoothies, others like them with more liquid.
You can also add ice to make it colder. I recommend doing this if none of your fruit is frozen, but if you add too much your smoothie will get watery.
Notes & Tips
If your mango and kiwi fruit are ripe, your smoothie should be sweet enough by itself; however, if you're using frozen fruit that's still a bit tart, feel free to measure in a tablespoon or so of raw honey or real maple syrup to sweeten the smoothie.
I'd like to hear from YOU!
What are your favorite ingredients to include in fruit smoothies? Do you have any good tips for sneaking extra vitamin C into your diet?
Elaina is the creator, writer, recipe developer & photographer behind the blog, The Rising Spoon, where she shares real food recipes, DIY crafts, and natural living tips. She's a self-taught cook with a passion for spreading information about basic cooking skills, whole foods, self-sufficiency, label transparency, and living a non-toxic lifestyle. In her spare time, she loves reading, crafting, video games, dark roast coffee, cats, and rainy days. Connect with her on Instagram, Pinterest, Facebook, and Twitter + sign up for email updates so you don't miss a post.