Summer in a smoothie, with the addition of the mango in this blend. You can purchase frozen mango all year round (or freeze your own over the warmer months when they’re at their peak). It is one of my favourite things, the first time you smell a fresh mango in the grocery section for the year.
No additional sweetener required in this smoothie as mango is naturally high in sugars (sucrose, fructose and dextrose). In moderation, mango is a great option for a fruit snack as it is also a great source of vitamins A, B6 and C, fibre and potassium. The fibre content in mango, plus that from the other ingredients in this smoothie mean that there won’t be a sugar high and crash.
The coconut water is a great option for hot summer days to replace the electrolytes lost through sweat while running around, but natural water is a perfect replacement. The mint leaves are also lovely for digestion, but if your little one is currently struggling with digestive issues such as bloating and discomfort, you might like to reduce the serve of mango in the smoothie to 1/5 cup until the cause of the digestive issue is found (high FODMAP fruit).
Preparation time: 5 mins
1 cup frozen mango
1 big handful baby spinach
1⁄4 cup mint leaves
1⁄4 cup cucumber
1.5 cups coconut water (or regular water)
1 tbsp pumpkin seeds
1 tbsp chia seeds
- Combine all the ingredients in a blender and process until smooth.
- Serve immediately, or place in a well-sealed drink bottle or jar, along with an ice brick, to send in a lunchbox.
- If your little one has any issues with constipation, you can start with a smaller amount of chia seeds to see how they tolerate it, then increase as you go. The amount of water in this smoothie, plus their regular hydration throughout the day should be a positive support for constipation, but the extra water is key.
- For more ways to get some greens into your lunchboxes, check out our 50 Ways With Greens ebook
- For more mango recipes, head to the Mango blog!
Recipe by Bree Jenner – The Simple Lunchbox