Anyone who knows me well will easily say summer is not my favourite season of the year. The heat, the insects, constantly bathing in your own sweat,…yeah, I really don’t make it sound pretty. However, one thing I love about summer is the fact your body craves healthy things.
You rarely want to eat heavy meals or binge on chocolate and crisps when heatwaves keep on coming. It’s all about fruits, veggies, salads and cold drinks. Smoothies are a perfect way to bring more veggies and fruit into your diet. They’re super versatile and you can make them as refreshing as you like when summer heat strikes.
Today I’m bringing you a power smoothie recipe that is not only beneficial for your body but will also help you feel energised and refreshed. You know how good you tend to feel throughout the day when you start your morning the right way? In addition, you make healthier choices, you feel good about yourself and seem to be happier.
As always, before we get to the recipe, let’s take a look at the ingredients we will be using and their benefits.
Ingredients & Their Benefits
If spinach in a smoothie gets your absolute no no, I promise you won’t even taste it. Like I said smoothies are a perfect way to fuel your body with more veggies. We all know the importance of eating greens so if you have trouble incorporating them into your diet this is the perfect solution.
Spinach is one of those leafy green vegetables we should eat more of. It is packed with vitamins and minerals. Vitamins A and C benefit good eyesight, promote healthy skin and improve immune system. Spinach is kind of an inevitable food for pregnant women due to it being an excellent source of folic acid.
Iron in spinach helps create hemoglobin, the substance in red blood cells that carries oxygen throughout the body. Spinach also contains calcium, an essential mineral for bone health. Other than these vitamin and mineral health benefits, spinach benefits your digestive system due to high insoluble fiber content.
Whenever someone mentions mango I remember Mort from Penguins of Madagascar, seriously he’s too cute. However, let’s get back to our power smoothie. Mango is another main ingredient and whilst it brings many health benefits, it also brings a tropical vibe. Just imagine yourself on a beach like this sipping on your refreshing smoothie.
Much like spinach, mango is high in fiber and a great source of vitamins A and C. Meaning it aids in digestion, promotes good eyesight and healthy skin. It has a pretty high vitamin C content (165 grams provides 70% of RDI) which helps your body absorb iron better and promotes growth and repair. However, unlike spinach you’re more likely to eat it on its own because it is straight up delicious.
Mango is high in antioxidants which may help protect your cells from free radical damage. Other than that, eating mango may help you boost your immunity and improve your heart health.
In my house no smoothie can go without a banana. Bananas are super convenient to eat, perfect portion size, sweet and have many health benefits. Due to potassium, fiber and vitamin B6 bananas can help reduce blood pressure and improve heart health. Said fiber in bananas promotes digestive health as well.
When shopping look for yellow firm bananas that have visible black dots on the peel. Bananas with black dots tend to be more nutritious and beneficial in preventing diseases.
Super tiny but mega mighty – chia seeds are one of the healthiest foods. They’re loaded with fiber, antioxidants, protein and omega-3 fatty acids. High fiber and protein content aid in weight loss, while antioxidants fight free radicals and help keep us young and healthy. Chia seeds reduce high blood pressure and may raise HDL (good) cholesterol. Furthermore, these tiny seeds are high in calcium, magnesium and phosphorus which are all important for strong, healthy bones.
I listed lime juice under ingredients, however we won’t be using a lot of it, just the juice from one half. Lime in this recipe is more for an extra tropical vibe. On the other hand, if you want to read about lime benefits click here.
I haven’t listed a liquid under ingredients because that part is up to you. I love adding coconut or almond milk to my smoothies. However, you might like to add regular milk or simply water. This is where I mention smoothie consistency as well. If you like your smoothies thick add less liquid and if you like them more fluid add more liquid.
Power Smoothie Recipe
Okie dokie, we got all the information we need so let’s dive into making this smoothie.
- 1 cup (30 grams) spinach
- 1/2 mango
- 1 small banana
- 2 teaspoons chia seeds
- juice from 1/2 lime
- water or milk of choice (amount to your liking)
Place 1 cup (or 30 grams) of spinach in a blender and add small amount of water. Blend. This step is necessary to make your smoothie smooth, without spinach chunks or bits. Once you blended spinach, add the rest of ingredients. Half a mango, 1 small banana, 2 teaspoons of chia seeds and juice from half a lime. Cover everything with liquid of your choice and blend.
Once your power smoothie is done add a couple of ice cubes to make it even more refreshing. Bonus tip: if you want your smoothie to be creamier, freeze mango and banana the night before.
That’s it guys. Super simple and super refreshing. Let me know in the comments when you try this power smoothie and how it tasted to you.