Global · breakfast, drink, snack
Tropical Green Smoothie
Video by Simple Green Smoothies on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
No added sugar: all the sweetness comes from fruit. Each glass has about 6 g fibre, about a day's vitamin C from the pineapple and mango, and folate from the spinach.
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Ingredients 5
Method
Tap a time to watch that step in the video.
- Put the spinach and water in the blender. If your blender is not high-powered, blend these two first until smooth. 1:12
- Add the frozen pineapple, frozen mango and bananas. 2:02
- Blend until completely smooth and creamy, about 1 minute. 2:40
- Pour into two glasses and drink straight away. 3:04
Tip. Not a banana fan? Use one banana, or swap in half an avocado to keep it creamy. Add Greek yoghurt or a scoop of protein powder to make it more filling.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 89%
- Protein 7%
- Fat 4%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 53% of the 45 g of net carbs come from the bananas. To cut carbs, try berries instead, or a smaller portion.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High125%
150 µg a serve, mostly from fresh spinach (97%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High98%
88 mg a serve, mostly from frozen diced pineapple (45%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High41%
0.7 mg a serve, mostly from bananas (64%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate High33%
133 µg a serve, mostly from fresh spinach (44%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin A High21%
191 µg a serve, mostly from fresh spinach (74%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Potassium Source18%
830 mg a serve, mostly from bananas (52%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source18%
74 mg a serve, mostly from bananas (44%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source10%
1.5 mg a serve, mostly from frozen diced mango (50%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 7
Iron9%
1.6 mg a serve, mostly from fresh spinach (51%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-38%
0.1 g a serve, mostly from fresh spinach (33%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc5%
0.6 mg a serve, mostly from bananas (43%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium4%
56 mg a serve, mostly from fresh spinach (54%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium4%
2.1 µg a serve, mostly from bananas (58%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Simple Green Smoothies; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.