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Mango, spinach and courgette smoothie recipe

Mango, spinach and courgette smoothie recipe


  • Recipes
  • Dish type
  • Drink
  • Smoothie
  • Mango smoothie

Fresh lemon, courgette, spinach and mango chunks are blended with coconut oil to make this quick and easy smoothie.

3 people made this

IngredientsServes: 2

  • 30g frozen mango chunks
  • 1/2 lemon, peeled
  • 30g fresh spinach
  • 1/4 unpeeled courgette, chopped
  • 180ml water
  • 4 ice cubes, or more to taste
  • 1 tablespoon coconut oil, melted

MethodPrep:10min ›Ready in:10min

  1. Combine mango chunks, lemon, spinach, courgette, water, ice cubes and coconut oil in a high-speed blender; blend until smooth.

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Reviews & ratingsAverage global rating:(3)

Reviews in English (3)

by Chef Boy R Drew

Not a huge fan it tasted ok but I think it would be better without the zucchini. Also didn't like the colour and texture felt like i was drinking a cold cup of relish.-13 Nov 2016

by Christina

Delicious and soooo refreshing! I went a step further, and instead of using regular water I used coconut water, which was perfect in this! The sweetness from the mango w/ the tart lemon and coconut flavor was a perfect combination. I will def be making this again~YUM!!!! Thanks for sharing.-01 Aug 2016

by Terry Palmer

Subbed a cucumber for the zucchini and added fresh ginger and used Vitamix to prepare. It was delicious and will definitely make again and add to favs.-26 Mar 2017


Mango smoothie in less than 30 Minutes – Recipe

A refreshing smoothie that is super simple to make. The perfect way to cool down after a hot curry.

Ingredients
2 Indian Alphonso mangoes, in season from April (or use canned puréed mangoes)
250–300ml/9–10½ fl oz cold milk
½–1 tsp runny honey, or to taste, according to the size and sweetness of the mangoes
ice cubes, to serve

Method
Stand one of the mangoes upright with the narrow end facing you. Slice off the ‘cheeks’ on either side of the stone and slice these in half lengthwise.

Cut around the stone to take off as much flesh as possible, capturing all the running juices in a bowl.

Remove the skin by peeling or cutting the fruit carefully off it. Repeat with the other mango. Discard the skin and purée the flesh and juice in a food processor or blender.

Add the milk and honey and combine until it becomes a thick smooth mass. Chill until ready to drink. Add the ice cubes and serve straight from the fridge. A little goes a long way, so serve in small glasses.

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Green smoothie recipes

For a fast and fresh, nutritious breakfast, try a green smoothie. Packed with fruit and veg, a glassful generously contributes to your 5-a-day.

Green smoothie

This sweet smoothie packs in plenty of nutritious ingredients, such as spinach, flaxseeds and banana, with an optional spoonful of maca powder for a natural energy boost

Green breakfast smoothie

Blitz healthy ingredients for an energy-boosting breakfast. Using unsweetened brown rice milk fortified with calcium and vitamins makes it more nutritious


Courgette, Spinach and Garlic Pasta

This is a firm family favourite amongst my boys. I have used spaghetti but it would also work well with spiral or penne pasta shapes. Try using pea frizzily or lentil pasta to make it gluten free.

  • Spaghetti, amount suggested on the packet for 4 people
  • 2 cups of pre-soaked cashews (cover in cold water and soak overnight if you can or cover in boiling water and soak for at least 2 hours.)
  • 2 garlic cloves
  • 1-2 Courgettes / Zucchinis grated
  • Salt and freshly ground black pepper.
  • Nutritional yeast (nooch). 2 tbsp
  • 300mls Oat or Pea milk
  • Handful of spinach
  • Coriander / Parsley to serve
  • Lemon, cut into wedges
  • Red chilli or Chilli flakes (optional)
  • Garlic Bread to serve, or just go with fresh spinach and green beans.
  1. First put your spaghetti in a saucepan, boil the kettle and cover the pasta in a pan, (keep some of the water back when you drain it later).
  2. Grate your courgettes and peel your garlic, no need to cut or grate the garlic as it will be going in the blender.
  3. Add your drained and rinsed cashews to the blender along with the garlic gloves and a few splash of the milk. Blend until you have a smooth paste.
  4. Now add the rest of the milk, the nutritional yeast and the courgette (also 1/4 of a red chilli or a tsp of chilli flakes if using). Blend until smooth and then transfer to a large heavy based pan on the hob.
  5. Warm on a medium heat, adding salt and pepper to taste. Stir in the spinach and let it wilt down. Do not boil the sauce but gentle warm it. If you have a high speed blender this can warm as it blends, depending on your preference you may not need to then warm on the hob.
  6. Place your drained pasta, keeping some of the water, into your pan with the sauce. Stir and coat the pasta evenly. If the sauce is too thick add some of the pasta water to loosen it.
  7. Serve straight from the pan with a sprinkling of roughly torn coriander. You may also wish to top with some sautéed mushrooms and grated cheese.

Recipe note: Sautee the mushrooms in some vegan butter, and a tbsp of black garlic vinegar if you find it. I bought mine in a health food shop. Alternatively just cook in a pan until slitty crispy and served over your warm pasta. The SO ORGANIC red wine, you can find in Sainsburys is very nice with this. Of course water (or Prosecco) would equally be fine!

A note about cashews. Luckily most people with nut allergies seem to be able to handle cashews ok. If you are worried obviously please do not try this recipe. Cashews are a wonderfully creamy soft nut. They are fabulous in sauces and dressings because of their creamy texture. If you can, it is always best to soak your cashews before use in sauces and dressings because they blend into a much smoother consistency. However, I have used them straight out the jar. The results will be ok but not as flavourful and smooth as soaked cashews. You can fast soak them by placing in boiling water in a Bol for a while but I think it somehow spoils the flavour for me. To get round this, I often have a jar ready soaking in the fridge. Pour 2 cups of cashews in a lidded jar or Tupperware type container. Add enough water to cover them and store in the fridge. They will keep for 2-3 days.

Blenders: I use a high speed Vitamin blender. They are an investment but if want great tasing, really well blended sauces and smoothies, honestly I would buy one. I have never regretted upgrading. Having tried sauces in a normal blender, they are just not as enjoyable, and they will not get anywhere near as smooth. If you have not got one of these definitely soak your cashews before use.


How to Make Spinach Juice

Juicing is fairly simple for as long as you have a quality juicer. Although you can also juice spinach using a blender or your hands, a juicer is the quickest and most convenient way of juicing.

Here is a very easy, 4 step-by-step guide on how to make spinach juice:

Rinse spinach leaves to remove traces of grit, dirt, and grime. Remember that although your juicer can filter out some of these traces, it is possible that some of them may dissolve into your juice and therefore affect its flavor.

Cut off the spinach’s ends and then cut the leaves into small pieces this makes it less difficult to feed the leaves into your juicer.

Feed the spinach leaves only a few handfuls at a time to avoid over-feeding your juicer.

Remove the extracted juice and chill it or serve it over ice.

When juicing spinach, for instance, you can always add whatever pulp is left after extracting the vegetable’s liquid. Just ensure that you have washed the spinach thoroughly prior to juicing it. Spray spinach leaves with a solution made of three cups water and one cup vinegar and then rinse it off with water.

This solution will help remove any dirt and chemical residue that may have remained on the leaves. Remove any brown spots and hard stems from the leaves. You don’t have to pat the leaves dry before feeding them into your juicer unless they have retained some of the vinegar solution.

A word on juicers: the centrifugal type juicer is extremely fast but will give you lower yield from a leafy vegetable such as spinach. Here’s a tip: make your spinach leaves denser by rolling them up like Chinese spring rolls or bread sticks this action makes them less likely to spin around while being juiced.

The auger-style masticating juicer is best for spinach it will literally squeeze out all the juice from the leaves. Additionally, this juicer type will push out just a small amount of pulp that is completely dry. At an RPM of between 80 and 100, this juicer extracts more of everything: trace minerals, vitamins, enzymes, and fiber. You can find out which juicers we most highly recommend by going to this page.


Flavour map

1 Start with a hero flavour (2/5ths)
Greens (kale, lettuce, spinach, spring greens), banana, mango, pineapple, peach, blueberries, cherries, pear, avocado, persimmon, papaya, apricots strawberries, raspberries, courgette, fennel, beetroot, red pepper

2 Add an accent flavour (1/5th)
(Choose from one ingredient above)

3 Add liquid (2/5ths)
Water, coconut water, cow’s milk, almond milk (unsweetened), fruit or vegetable juice, drinking yoghurt or kefir, tea (chilled), ice

4 Add 1 tbsp of creaminess
Nut or seed butter, tahini, oats, chia seeds, flax seeds, yoghurt

5 Boost the flavour with a pinch of .
Vanilla, goji berries, fresh grated turmeric, dried spices (ginger, cardamom, turmeric, saffron, cinnamon, nutmeg), fresh grated ginger, nuts, desiccated coconut, seeds, cacao powder or nibs

6 For extra sweetness
A soft date, a squeeze of honey, a little maple syrup, one chopped dried fruit (apricot, fig, prune)

7 For extra acidity
Lemon juice or zest, lime, orange, kiwi


7 Fail-Proof Elements for the Perfect Smoothie, According to Experts

Remember Slim Fast breakfast shakes? If you just shuddered at the thought, let's all be relieved together that things got better. Now we have endless smoothie recipes we can make at home, take on-the-go, and experiment with to our heart's content. David Frenkiel and Luise Vindahl are smoothie experts so advanced that they have a whole cookbook full of things to blend,> Green Kitchen Smoothies, out this month. You might be familiar with their blog, Green Kitchen Stories, where you can get lost for hours in the hundreds of bright vegetarian recipes that make you want to eat more carrots and buy fancier cloth napkins while you're at it—but hey, there are cupcakes, too. In this excerpt from the new book, Frenkiel and Vindahl lay down the smoothie formula: seven elements to building your dream smoothie. —Bon Appétit

There is an endless number of ingredient combinations when making a smoothie, but by following these simple steps you are bound to end up with a nutritious, well balanced and delicious drink. Always aim to have at least one frozen element in the smoothie to get it perfectly chilled and also creamy—it can be any of the fruits or the vegetables.

Water
Coconut water
Milk or plant milk (unsweetened)
Fruit juice (not from concentrate)
Vegetable juice (not from concentrate)
Plain yoghurt (unsweetened)
Kefir
Tea (chilled)

Banana
Berries
Cherries
Mango
Apple
Pineapple
Peach
Pear
Avocado
Persimmon
Papaya
Orange
Grapefruit
Grapes
Kiwi
Passion fruit
Cooked pumpkin

This "monkey on a date" recipe is the perfect gateway smoothie for kids. Photo: Alex Lau

Spinach
Romaine lettuce
Kale
Chard
Celery
Cucumber
Bell pepper
Broccoli
Rocket leaves
Dandelion greens
Carrots
Fennel
Courgette (zucchini)

Dry spices (cinnamon, ginger, cardamom, turmeric, saffron)
Fresh herbs
Fresh ginger
Fresh turmeric
Cacao powder or nibs
Nuts
Desiccated coconut
Seeds
Protein powders (hemp, pea, brown rice, whey)
Superfood powders
Bee pollen
Coffee (chilled)

Coconut oil
Flax oil
Olive oil
Omega-3 oil from fish or algae
Evening primrose oil

Nut butter
Seed butter
Chia seeds
Flaxseeds
Psyllium seeds
Rolled oats (or cooked oatmeal)
Unsweetened Greek yoghurt
Cooked white beans
Tofu (silken or soft)

Soft dates
Dried figs, prunes or apricots
Raw honey
Pure maple syrup
Stevia

Excerpted from Green Kitchen Smoothies by David Frenkiel and Luise Vindahl, which is published by Hardie Grant Books on August 2.


Related Resources You Will Love

Here are all the most popular resources that will help you take things to the next level:

  • Over 200 Smoothie Recipes: The Complete Guide To Smoothies
  • How To Make A Smoothie Bowl: 100 Of The Most Beautiful Smoothie Bowl Toppings
  • How To Make A Green Smoothie: 5 Expert Hacks Revealed
  • 10 Ways To Make Luxury Smoothies (That Make People Say WOW!)
  • 19 Smoothies To Lose Belly Fat Fast
  • FREE Weight Loss Green Smoothie Recipe Card

Detox Green Smoothie

This green smoothie detox recipe with apple, spinach, avocado, and ginger is delicious. Boost with flax oil, wheatgrass, and cayenne to dial up the detox.

This green smoothie detox recipe with apple, spinach, avocado, ginger, and coconut water is incredible. Boost the smoothie with flax oil, wheatgrass, and cayenne pepper to dial up the cleanse karma.

This detox smoothie recipe comes from the Lookbook Cookbook by Jessica Milan.

Jessica is a young model turned photographer, and a cook. After combining her talents to create the Lookbook Cookbook site featuring desserts, she has published her first book dedicated to fashion-loving foodies with each recipe accompanied by a photo of one of her young models enjoying the food.

The cookbook includes recipes for smoothies and shakes, brunch recipes, appetizers and snacks, and sweet treats. All of the recipes are very simple, contain only a handful of ingredients, and are all gluten-free and vegan, making this book a great option for young hipsters, teenagers, college students, busy people, and novice cooks to get healthy.

Some of my favorite recipes include: Orange Mango Lassi, Drink Your Greens Smoothie, Quinoa Yam Patties, Sweet Chili Soba Noodles, Tahini Rice Bowl, Summer Rolls, Zucchini Bruschetta, Cauliflower “Couscous”, Carrot Ginger Soup, Avocado Caesar, Freezer Fudge, Banana Pops, Pecan Pie Balls, Cashew Cookie Dough, and The Detoxer Green Smoothie.

This is a great introductory green smoothie detox.

It’s sweet and loaded with chlorophyll and nutrients. Jessica says, “All things nice with a little bit of spice!” I’ve added some optional boosters like wheatgrass powder, cayenne pepper, and flax oil if you want to ramp up nutrition and flavor. Either way, this smoothie is delicious.

Get your copy of Lookbook Cookbook and learn about Jessica Milan.

*Probiotic Powder – I add 1/2 teaspoon of probiotic powder to all smoothies to replenish stores of healthy bacteria for immunity, digestion, detox, and to balance the acidic effects of high-sugar fruits and other sweeteners. The really potent probiotics require refrigeration. If you have capsules, break the shell and release the powder. Unsweetened probiotic-rich liquids like kefirs (water, coconut water, milk varieties) or kombucha make wonderful health-promoting additions to shakes, too.

*Celtic Sea Salt – I add a pinch (or more) of this alkalizing, mineral-rich salt to all smoothies to boost the natural flavor of fruits and veggies temper the acidity of sweet fruits and sweeteners stimulate the lymphatic system replenish electrolytes aid digestion and help the body access energy. I do not recommend adding common table salt which is generally heated to extreme temperatures, iodized, bleached, processed, and refined. This salt does not have the same benefits. If you have a health condition that requires you to limit your sodium intake consult your doctor before adding salt to your smoothies.


Turmeric Recipes

Did you make this recipe? Please let me know how it turned out for you!
Leave a comment and star rating below and share a picture with the hashtag #veggiedesserts. I love seeing your recreations of my vegetarian and vegan recipes and cakes.

Thanks for checking out this turmeric tonic recipe! I love hearing from my readers. You all allow me to do what I love and write this UK food blog, sharing vegetarian and vegan recipes, vegetable cake recipes, vegan cake and also easy vegan desserts.
Kate x

Recipe from GREEN KITCHEN SMOOTHIES: Healthy and colourful smoothies for every day by David Frenkiel & Luise Vindahl (Hardie Grant, £15.00)

Disclosure: I was sent a book to review. All opinions are my own. The recipe and photo for Green Kitchen Stories' Turmeric Tonic are reprinted by permission.