Energizing Mango Passion Fruit Smoothie with Health Benefits

The Mango and Passion Fruit Smoothie is a delicious and nutritious drink that blends the vibrant flavors of ripe mangoes and aromatic passion fruit. This refreshing smoothie is packed with vitamins A and C from mangoes, which support immune function and skin health, along with antioxidants that may aid digestion. Passion fruit contributes high dietary fiber, vitamins, and antioxidants, known for its calming effects and ability to improve sleep quality. It’s perfect for a quick breakfast or a revitalizing snack, providing an energizing lift while promoting overall wellness.

Ingredients:

- 1 ripe mango, peeled and diced

- 2 passion fruits, pulp scooped out

- 1 cup of ice

- 1 tablespoon of honey (or to taste)

- 1 cup of milk (or a dairy-free alternative)

Instructions:

1. Prepare the Ingredients: Peel and dice the mango, and scoop the pulp from the passion fruits.

2. Blend: In a blender, combine the diced mango, passion fruit pulp, ice, honey, and milk.

3. Mix Until Smooth: Blend until the mixture is smooth and creamy. Adjust the sweetness by adding more honey if desired.

4. Serve: Pour into glasses and enjoy immediately for the best flavor and texture.

Nutrition Value:

1. 1 ripe mango, peeled and diced  

  - calories: approximately 150  

  - carbohydrates: 35 grams  

  - protein: 2 grams  

  - fat: 0.6 grams  

  - sodium: 2 milligrams  

  - cholesterol: 0 milligrams  

  - vitamins: high in vitamin A and vitamin C  

  - minerals: contains potassium and magnesium  

  - nutritional benefits: rich in antioxidants, mangoes support immune function, promote skin health, and aid digestion.

2. 2 passion fruits, pulp scooped out  

  - calories: approximately 50  

  - carbohydrates: 12 grams  

  - protein: 2 grams  

  - fat: 0.4 grams  

  - sodium: 2 milligrams  

  - cholesterol: 0 milligrams  

  - vitamins: good source of vitamin C and vitamin A  

  - minerals: contains iron, potassium, and magnesium  

  - nutritional benefits: high in dietary fiber, passion fruit helps improve digestion, boosts heart health, and has calming effects.

3. 1 cup of ice  

  - calories: 0  

  - carbohydrates: 0 grams  

  - protein: 0 grams  

  - fat: 0 grams  

  - sodium: 0 milligrams  

  - cholesterol: 0 milligrams  

  - vitamins: 0  

  - minerals: 0  

  - nutritional benefits: while ice does not provide calories or nutrients, it contributes to the smoothie’s refreshing texture and helps keep it cool.

4. 1 tablespoon of honey (or to taste)  

  - calories: approximately 64  

  - carbohydrates: 17 grams  

  - protein: 0.1 grams  

  - fat: 0 grams  

  - sodium: 1 milligram  

  - cholesterol: 0 milligrams  

  - vitamins: contains small amounts of B vitamins  

  - minerals: provides trace amounts of calcium, iron, and magnesium  

  - nutritional benefits: honey is a natural sweetener that can boost energy levels and may have antioxidant properties.

5. 1 cup of milk (or a dairy-free alternative)  

  - calories: approximately 100 (for whole milk)  

  - carbohydrates: 12 grams  

  - protein: 8 grams  

  - fat: 5 grams  

  - sodium: 100 milligrams  

  - cholesterol: 24 milligrams  

  - vitamins: rich in vitamin D and B12  

  - minerals: contains calcium, phosphorus, and potassium  

  - nutritional benefits: milk provides protein and essential nutrients, supporting bone health and muscle maintenance. Dairy-free alternatives may offer similar benefits, depending on the product used.