Anti-inflammatory mango-passion fruit green smoothie
Step 0
A tropical, anti-inflammatory smoothie powered by kale’s phytonutrients, mango’s carotenoids, and passion fruit’s antioxidants — naturally sweetened with dates and made creamy with whole milk.
Step 1
Ingredients for Mango-Passion Fruit Green Smoothie
- Kale, stemmed and roughly chopped 250 g
- Frozen mango chunks 300 g
- Frozen passion fruit pulp (seedless) 200 g
- Plain whole-milk 240 ml
- Cold water 120 ml
- Medjool dates, pitted 72 g (≈3)
- Fresh cilantro (optional) 2 g
- Ice, if needed a few cubes
Step 2
How to make the smoothie
- Load the blender. Add water and yogurt first, then kale, mango, passion fruit, dates, and cilantro (if using).
- Blend. Start low, ramp to high, and blend until completely smooth, 45–60 sec. Add ice for thickness or a splash of water for flow.
- Taste and adjust. For more tartness add passion fruit, for sweetness add half a date or a touch more mango.
- Serve. Pour into chilled glasses and enjoy immediately.
Make-ahead and storage: Refrigerate up to 1 day in a sealed bottle. Shake well before drinking.
Step 3
Health-oriented chef cues
- Dates add potassium and fiber. To lower sugars, use ≈48 g (2 dates) and add 10 g chia for viscosity and soluble fiber.
- Whole-milk yogurt improves carotenoid absorption. For leaner macros, use low-fat yogurt or skyr; for dairy-free, use fortified soy yogurt.
- Liquids first reduces cavitation, giving finer leaf breakdown with less heat and better vitamin C retention.
- Kale + passion fruit deliver vitamin C, K, and carotenoids. Pair with a protein-rich breakfast if using this as a meal replacement.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
61.5 kcal
- Saturates: 0.49 g
- Sugars: 11.18 g
- Fiber: 1.42 g
- Salt: 0 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 257.6 kJ / 61.5 kcal | 3% |
| Fat | 1.01 g | 1% |
| Saturated | 0.49 g | 2% |
| Monounsaturated | 0.21 g | - |
| Polyunsaturated | 0.10 g | - |
| Omega-3 | 0.05 g | - |
| Omega-6 | 0.05 g | - |
| Carbohydrate | 12.87 g | - |
| Sugars | 11.18 g | - |
| Starch | 0.19 g | - |
| Fiber | 1.42 g | - |
| Protein | 1.53 g | 3% |
| Cholesterol | 2.87 mg | - |
| Salt | 0 g | 1% |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 12.87 g | |
| Fiber | 1.42 g | |
| Starch | 0.19 g | |
| Sugars | 11.18 g | |
| Fructose | 3.67 g | |
| Glucose | 3.01 g | |
| Lactose | 1.11 g | |
| Maltose | 0.02 g | |
| Sucrose | 2.11 g | |
| Galactose | 0.00 g | |
| Added Sugars | 0.00 g | |
| Sugar Alcohol | 0.06 g | |
| Net Carbs | 11.39 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 1.01 g | |
| Monounsaturated | 0.21 g | |
| Polyunsaturated | 0.10 g | |
| Omega-3 | 0.05 g | |
| Omega-6 | 0.05 g | |
| Saturated | 0.49 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 2.87 mg |
Protein (amino acid) breakdown
| Amino acid | Amount | % RI |
|---|---|---|
| Protein | 1.53 g | |
| Alanine | 0.07 g | |
| Arginine | 0.06 g | |
| Aspartic acid | 0.12 g | |
| Cystine | 0.01 g | |
| Glutamic acid | 0.26 g | |
| Glycine | 0.04 g | |
| Histidine | 0.05 g | |
| Isoleucine | 0.07 g | |
| Leucine | 0.12 g | |
| Lysine | 0.11 g | |
| Methionine | 0.03 g | |
| Phenylalanine | 0.06 g | |
| Proline | 0.11 g | |
| Serine | 0.07 g | |
| Threonine | 0.06 g | |
| Tryptophan | 0.02 g | |
| Tyrosine | 0.05 g | |
| Valine | 0.08 g |
Key Micronutrients
top 15 by % RI, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Vitamin C | 23.76 mg | |
| Vitamin K | 33.64 µg | |
| Vitamin A | 43.85 µg | |
| B1 (Thiamine) | 0.03 mg | |
| B2 (Riboflavin) | 0.08 mg | |
| B3 (Niacin) | 0.43 mg | |
| B5 (Pantothenic Acid) | 0.23 mg | |
| B6 (Pyridoxine) | 0.08 mg | |
| Vitamin B12 | 0.13 µg | |
| Biotin | 0.02 µg | |
| Choline | 7.24 mg | |
| Folate | 18.84 µg | |
| Vitamin D | 0.23 µg (9.20 IU) | |
| Vitamin E | 0.33 mg | |
| Beta Tocopherol | <0.01 mg | |
| Gamma Tocopherol | 0.01 mg | |
| Delta Tocopherol | 0.00 mg | |
| Alpha-carotene | 2.65 µg | |
| Beta-carotene | 433.49 µg | |
| Beta-cryptoxanthin | 5.17 µg | |
| Lutein + Zeaxanthin | 524.91 µg | |
| Lycopene | 0.88 µg | |
| Retinol | 7.43 µg | |
| Calcium | 58.53 mg | |
| Phosphorus | 37.24 mg | |
| Magnesium | 12.48 mg | |
| Potassium | 198.39 mg | |
| Iron | 0.24 mg | |
| Zinc | 0.19 mg | |
| Copper | 0.06 mg | |
| Manganese | 0.12 mg | |
| Selenium | 0.71 µg | |
| Iodine | 8.22 µg | |
| Sodium | 14.31 mg | |
| Chromium | – | |
| Molybdenum | – | |
| Fluoride | – |
Step-by-step instructions
Step 1: Prep and load
Remove kale stems and roughly chop the leaves. Add 240 ml yogurt and 120 ml cold water to your blender, then add kale, 300 g frozen mango, 200 g passion fruit, 72 g dates, and a little cilantro if you enjoy herbal notes.
Step 2: Blend smoothly
Start on low to pull the greens into the blades, move to high for 45–60 seconds until silky. Add a few ice cubes if you prefer a thicker, colder texture.
Step 3: Taste and serve
Adjust to taste — passion fruit for tartness, mango or half a date for sweetness, or a splash of water for a lighter sip. Pour into two chilled glasses and serve right away.
Green smoothie FAQs
- Can I use spinach instead of kale?
- Yes. Spinach blends ultra-smooth and tastes milder. Use the same weight (250 g) and reduce water by a splash if needed.
- How do I lower the sugar?
- Use ≈48 g (2 dates), bump kale by 50 g, and keep mango at 250 g. Texture stays thick and bright.
- Dairy-free version?
- Use fortified soy yogurt (240 ml) or soy milk (240 ml) plus 80 g silken tofu for protein.
- Can I make it ahead?
- Blend the night before and refrigerate up to 24 h in a sealed bottle. Shake well, add a squeeze of lime to refresh brightness.
- What if I don’t have frozen passion fruit?
- Use seedless purée at the same weight (200 g). If it isn’t frozen, add a handful of ice.
