This mango kiwi kale smoothie is tropical, refreshing, and packed with green goodness and superfoods! A nutrient-dense and energizing way to start your day.
This smoothie follows the Fresh 5 template for healthy weight loss smoothies.
That means it’s a well-rounded smoothie with equal parts fruit and veggies, lots of fiber and protein, and an optional superfood boost.
The refreshing tropical flavors makes this an easy drinking green smoothie for beginners!
I also used Lacinato kale (or dinosaur kale), which has a sweeter flavor than your typical kale, making it a very beginner friendly leafy green.
If you want to be healthier this new year but the thought of drinking your veggies scares you, then this is the perfect smoothie for you!
Why Start your day with a green smoothie?
Green smoothies are an amazing way to get a large dose of nourishing vitamins and minerals into your body early in the morning.
They’re a breeze to make, especially with a high speed blender, and can be taken on the go – perfect for those with a busy schedule.
If you’re used to a bigger breakfast try adding some fiber and protein rich ingredients like flaxseeds to your smoothie. It will give it some extra staying power.
Here’s a look at what you’re giving your body by drinking this delicious tropical smoothie:
Kale is one of the most hyped up veggies today but it’s for good reason – it is one of the most nutritious food sources on the planet. One cup of this leafy green contains (1):
- Vitamin K: 684% Daily Value
- Vitamin A: 206% Daily Value
- Vitamin C: 134% Daily Value
- Protein: 3 g
- Fiber: 2 g
All of this while containing just 33 calories!
Mangos are delicious, but this tropical fruit is also an excellent source of polyphenols, a type of plant-based micronutrient with antioxidant activity. One study found that the polyphenols in mangos were even effective at suppressing tumor and cancer growth in mice (2).
Matcha is a green tea ‘superfood’ with a variety of health benefits. It also contains caffeine, but thanks to a synergistic amino acid called L-Theanine, matcha provides a prolonged energy release. Unlike coffee, this energy boost doesn’t leave you jittery and it is sustained for 4-6 hours – perfect for a morning smoothie!
Flaxseeds are an excellent source of protein and fiber but they are also rich in Omega-3’s. Omega-3 fatty acids play an important role in heart health and disease prevention through a variety of mechanisms including the reduction of inflammation (4).
How To Make A
Mango Kale Kiwi Smoothie
Rinse and dry the kale, kiwi, and mango if using fresh mango. Remove the peel from the kiwi and mango.
Fresh Tip: Frozen mango chunks are a great alternative to fresh mango for smoothies. They are frozen at peak ripeness meaning their nutritional content can be higher than fresh mango depending on the season and quality of produce at your local market.
Add the ingredients to your blender in the the following order: Start with coconut water, followed by the kale, flaxseeds, and matcha. Next add any fresh fruit and then top with frozen fruit or ice. This layering technique helps to create a smoother texture.
Fresh Tip: If you don’t have a blender like a Vitamix or Blendtec that can liquefy greens (I saved over $150 on my Vitamix by buying it refurbished) then try blending just the kale with the coconut water first before adding other ingredients! This will help break down the kale as much as possible.
Blend on high until you reach your desired consistency. Be sure to use at least one frozen fruit or a handful of ice so you have a thick and creamy smoothie.
A tropical smoothie packed with green goodness and superfoods! A nutrient dense, refreshing, and energizing way to start your day.
- 1 cup Mango (about half of a fresh mango)
- 2 small Kiwis, peeled (or 1 larger kiwi)
- 2 cups Kale (I used Lacinato Kale)
- 1 Banana
- 1 cup Coconut Water
Superfood Boosts (optional)
- Wash and dry the fresh produce. Peel the kiwi and mango if using fresh mango.
- Add ingredients to blender.
- Blend on high until smooth.
- Make sure to use at least one frozen fruit to keep your smoothie cold and creamy!
- Lacinato kale is perfect for beginner green smoothies because it has a sweeter and less bitter flavor than other kale varieties.
- Boost your smoothie with some added protein! I use a protein brand called Gainful. They create a personalized protein blend for your specific needs whether that’s weight loss, muscle gain, recovery or more. They also cater to a variety of dietary needs like vegan, gluten-free, keto, and various allergies. You can find out which protein blend is the perfect fit for you by taking the protein quiz!
- Category: smoothie
- Serving Size: 2
- Calories: 199
- Sugar: 25.1g
- Sodium: 159mg
- Fat: 2g
- Saturated Fat: 0.5g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 43.9g
- Fiber: 7.3g
- Protein: 5.3g
- Cholesterol: 0mg
Keywords: mango kiwi smoothie, mango kale smoothie