I’m taking advantage of citrus season with this refreshing golden mango citrus smoothie.
I’m also hoping this smoothie gives me the extra boost I need to stay healthy this flu season… I caught two colds last fall (I lost my voice for a week, both times), so I really don’t need another one. Working in a hospital probably doesn’t help – I’m constantly exposed to sick patients.
So since it’s winter and I’m working in a hospital, I’ve been trying to take extra care of my health. I prioritize sleep, I exercise regularly, I try to manage stress and eat more protein, fruits and vegetables. This may not be true every day, but I try! Whenever I feel like I’m lacking fruits and vegetables, I make a smoothie.
To be honest, I’m not a big smoothie person. I can easily go months without even thinking about a smoothie – I prefer to eat my food rather than drink it. However, I go through phases where I’m craving them daily. What I realized is that I tend to crave smoothies whenever I feel under the weather or when others are sick around me. I can’t help it; smoothies are a great way to sneak in some fruits and vegetables.
I almost always add greens to my smoothies, but today I wanted something different. Something bright and full of citrus, mango, ginger and turmeric. Keep in mind that you could always add a handful of spinach to this smoothie as well!
Here’s what I included in this smoothie:
Orange: I added the whole orange (peeled of course), not just the juice. Juice is a concentrated source of sugar and is low in fiber. It’s something I never buy and never add to my smoothies. Whole fruits have sugar of course, but they’re perfectly healthy and contain fiber and lots of nutrients.
Lime juice: I added a squeeze of lime juice, mostly for the taste. You could add some lime zest for a stronger taste if desired.
Frozen mangoes: Mangoes add creaminess and sweetness to this smoothie. They also contain fiber an vitamins. Many start taking vitamin C supplements during flu season or when they’re fighting a cold. The truth is, you get most of the vitamin C you need in a day with this smoothie alone from the mangoes and orange. Also, taking high doses of vitamin C has not been shown to prevent colds, so eating plenty of nutritious fruits and vegetables is the way to go.
Coconut milk: I like to add milk to my smoothies instead of juice. This reduces the amount of sugar and makes smoothies a little creamier. Coconut milk pairs well with the mango and citrus in this smoothie. You can use boxed coconut milk as some of them have vitamin D and calcium (read the labels!). I used canned, which unfortunately isn’t fortified, but that’s what I had on hand. Use what you prefer. Unsweetened soy milk would also work for a protein boost.
Ginger: I added ginger for a boost of flavor. I find it blends well with tropical flavors.
Turmeric: Turmeric is optional in this recipe. It does add a particular flavor, but when added in a small amount, it shouldn’t overpower the taste of this smoothie. It also adds some brightness to the drink, which we can all use over the long winter months!
Fun fact – I did a therapeutic update on turmeric during my dietetic internship. I know it’s disappointing, but the small amount of turmeric you’ll get from this smoothie will not cure all of your problems, unlike what some resources on the internet will tell you. All I can say is do not believe everything you read on the internet! Either way, I wanted to add it to this smoothie for color.
I’ve been thinking, would you guys be interested in more nutrition content on the blog? Is there a specific subject you would like to see here? Let me know in the comments!
With that, I’ll leave you to the recipe!
Golden Mango Citrus Smoothie
- 1 large navel orange, peeled
- 1 cup mangoes, frozen
- 1/2 cup canned coconut milk, low-fat
- 1 tablespoon lime juice
- 1/2 teaspoon fresh turmeric, peeled (or 1/8 teaspoon dry)
- 1 teaspoon fresh ginger, peeled
- 3 ice cubes
- Add all the ingredients to a high-speed blender. Blend until smooth. Enjoy!
If you try this recipe, make sure to tag your photo #unsweetenedcaroline on Instagram, Facebook and Twitter! Don’t forget to also tag me @unsweetened.caroline on Instagram so I can see your creations!