A delicious way to get more greens, this quick and easy kale mango smoothie is made with just 4 ingredients. It’s tasty, refreshing, and rich in antioxidants.
Recipe Highlights
- This kale mango smoothie is made by pureeing pineapple juice, chia seeds, baby kale, and frozen mango in a blender.
- The sweetness of pineapple juice and mango balances the bitterness of kale, so it tastes better.
- Refreshing and filling, this 5-minute drink is perfect as a snack or healthy breakfast beverage.
RELATED: Kale Pineapple Smoothie
6 Kale Mango Smoothie Benefits
1. Supports Good Digestion
Kale, mango, and chia seeds all contain fiber, a key nutrient for digestion. Without enough fiber, your body will have a hard time forming bowel movements. This can lead to constipation and bloating.
A low intake of fiber might also increase the risk of digestive diseases, like colon cancer. By regularly drinking this smoothie, you’ll get more fiber and protect your digestive system.
2. Reduces Oxidative Stress
Oxidative stress happens when harmful substances, called free radicals, damage cells. Over time, oxidative stress can lead to chronic conditions like heart disease and cancer.
The kale, chia seeds, and mango in this smoothie have antioxidants. These are compounds that fight oxidative stress. Kale is especially high in antioxidants, including flavonoids and vitamin C.
3. Manages Inflammation
As the ingredients in this smoothie reduce oxidative stress, they also fight inflammation. Inflammation, like oxidative stress, increases the risk of chronic disease. Examples include arthritis, cancer, and type 2 diabetes.
Plus, chia seeds are a great source of omega-3 fatty acids. These are good fats that reduce inflammation.
4. Boosts Brain Health
Leafy greens, including kale, contain vitamin A. This nutrient helps nerve cells control brain functions, like memory and learning. The antioxidant and anti-inflammatory effects of kale, chia seeds, and mango also benefit the brain.
Omega-3 fats in chia seeds help too. When brain cells have more omega-3s, they interact better with other cells. This improves brain function.
5. Decreases Hunger
If you frequently feel hungry after eating a snack, look for foods with more fiber and protein. These nutrients increase the feeling of fullness. Fiber takes time to move through the body. Because of this, it stays in the stomach for longer, keeping you full.
Also, protein increases levels of satiety hormones. They send signals to the brain that tell your body it’s full.
6. Helps Immune Function
When you eat kale and mango, you’ll get a lot of vitamin C. This nutrient is needed for a healthy immune system. Vitamin C is needed by immune cells to find, destroy, and get rid of harmful germs.
RELATED: 12 Benefits of Eating Mango
Ingredient Notes
- Pineapple juice: Tart and sweet, pineapple juice is so good with leafy greens. In this smoothie, the flavor tones down the bitter and earthy taste of kale.
- Chia seeds: Chia seeds have a slightly nutty flavor. When blended into a smoothie, they absorb water and expand, which thickens the drink.
- Kale: Make sure to remove the tough stems of the kale.
- Frozen mango: Avoid using unripe mangoes, which are too sour and very hard. You can tell a mango is ripe if it has some give when you squeeze it.
For full ingredients and detailed instructions, please see the recipe card at the bottom of the post.
Variations
Green powder: Add a scoop of green powder to make your smoothie even healthier. Green powders are made of fruits, vegetables, and herbs that have been dried and crushed. Some powders have probiotics or medicinal mushrooms.
Seeds: Instead of chia seeds, you can also use hemp seeds or flax seeds. They’re rich in omega-3 fatty acids, protein, and antioxidants. You’ll need 1 or 2 tablespoons of seeds per drink. Avoid using too much, as the nutty flavor might overwhelm the smoothie.
Protein powder: It will increase the protein content of the drink while supporting exercise recovery. Vanilla protein powder will add a subtle sweetness to the drink. But you can also use unflavored protein powder.
Collagen powder: Collagen is a protein that gives structure to your skin and joints. Your body makes less collagen over time, but taking powdered collagen might increase your levels. Check the powder’s instructions to see how much you should use.
RELATED: How to Freeze Kale Properly
Step-by-Step Instructions
Step 1: Pour pineapple juice into the blender. Add chia seeds.
Start with liquids to avoid air pockets.
Step 2: Add kale and frozen mango.
Step 3: Blend on low speed, then increase to high.
Step 4: Pour smoothie into a cup. Serve immediately.
Blender Tips
Chop mango before freezing.
Before putting mango in the freezer, always cut it into smaller pieces. This will protect your blender, because very big chunks can damage the blades or container.
If you have a high-powered blender, cut the mango into wedges, about the same size as apple quarters. Otherwise, cut it into bite-sized cubes if your blender is not as powerful.
Load lightest ingredients first.
When making a smoothie, never add the ingredients randomly. This can cause air pockets and a chunky smoothie.
Start with the lightest ingredients, like liquids and liquid sweeteners. They’ll surround the blades and get them moving. Follow with add-ins, such as nut butters, powders, and seeds. Then add any leafy greens and fresh fruit. The heavy ingredients, like ice and frozen fruit, should go in last.
Start on low speed, then increase to high.
A blender can overheat if it runs on low speed for too long. To prevent this, blend on low speed for a short time. This will give the blades enough time to start chopping the ingredients.
After about 10 seconds, quickly increase the speed and blend for a full minute.
For a smooth blend, use a tamper.
Another trick for avoiding air pockets is to use a blender tamper. A tamper lets you rotate ingredients while the blades are spinning. You put the tamper through the lid, then move it in a circle. This ensures all of the ingredients hit the blades and become pureed.
Most blenders come with a tamper. If you don’t have one, you can pause the blender and move around ingredients with a spatula.
Scrape out leftover smoothie.
After pouring a smoothie into a cup, remove the leftovers with a blade scraper. The tool has a unique tip that lets you scrape under the blades. You can use a thin spatula instead of a blade scraper.
RELATED: How to Freeze Mango
Expert Tips
- For a different flavor profile, replace the frozen mango with strawberries, banana, or blueberries. It will be just as tasty.
- Make a thicker smoothie by adding extra frozen mango or a few ice cubes.
- If the smoothie is too thick, add some pineapple juice and blend for 10 seconds.
- Smoothies are best freshly made, but you can refrigerate leftovers in an airtight jar. Drink it within 2 days.
Questions You May Have
When part of a balanced diet, kale smoothies are very healthy. They’ll add antioxidants, vitamins, and fiber to your diet.
For most people, drinking a kale smoothie once a day is safe. If you have a chronic disease or take medication, ask your doctor first.
This smoothie uses frozen mango instead of ice to chill the drink. But if you want a thicker drink, feel free to add a few ice cubes. Avoid using too much ice, which will dilute the drink’s flavor and texture.
Related
- Mango Yogurt Smoothie
- Dairy-Free Strawberry Mango Smoothie
- Raspberry Mango Smoothie
- Mango Collagen Smoothie
- Mango Iced Tea
If you tried this Kale Mango Smoothie recipe, please leave a ⭐⭐⭐⭐⭐ star rating and let me know how you like it in the comments below.
Kale Mango Smoothie
INGREDIENTS
- 1 cup pineapple juice
- 1 tablespoon chia seeds
- 1 cup kale (about 1 handful)
- 1 ½ cups frozen mango
INSTRUCTIONS
- Put pineapple juice, chia seeds, kale, and frozen mango into a blender. Secure lid.Place ingredients into the blender in the order listed.
- Blend until smooth.Start the blender on LOW speed for 20 seconds. Increase speed to HIGH for a full minute.
- Pour smoothie into a cup. Serve immediately.
EQUIPMENT
NOTES
- Avoid using unripe mangoes, which are too sour and very hard. You can tell a mango is ripe if it has some give when you squeeze it.
- For a different flavor profile, replace the frozen mango with strawberries, banana, or blueberries. It will be just as tasty.
- Be sure to remove the tough stems of the kale.
- Make a thicker smoothie by adding extra frozen mango or a few ice cubes.
- If the smoothie is too thick, add some pineapple juice and blend for 10 seconds.
- Smoothies are best freshly made, but you can refrigerate leftovers in an airtight jar. Drink it within 2 days.