Bananas, mango, and pineapple blend beautifully with coconut water and lime in this sensational smoothie (pictured at the back of the photo on page 42). Terri Nordby, who gave me this recipe, says this morning smoothie is her favorite way to include flaxseed in her daily diet. I made it optional since some people prefer a smoother texture. Even flaxseed-free, this drink is highly nutritious (see the nutritional information for both versions below). This smoothie also provides a perfect use for those ripe bananas that might never get eaten. —MYRA
Serves 2
12 oz/355 ml coconut water
2 cups/60 g packed spinach
1 ripe medium banana, fresh or frozen (peel and slice before freezing)
3/4 cup/100 g frozen pineapple
1/2 cup/70 g frozen mango
2 pitted dates, cut into thirds
1 small or 1/2 large lime, zested and juiced
2 tbsp ground flaxseed (optional)
Combine the coconut water and spinach in a blender, and blend until smooth.
Add the banana, pineapple, mango, dates, lime zest and juice, and flaxseed, if using. Pulse until the big chunks of fruit are broken up, and then blend until very smooth, about 1 minute. Serve immediately.
1 SERVING (WITH FLAXSEED): CALORIES: 200 | FAT: 4G | CARBS: 40G | PROTEIN: 5G | SODIUM: 200MG | DIETARY FIBER: 32% | POTASSIUM: 26% | VITAMIN A: 60% | VITAMIN C: 70% | THIAMIN: 15% | RIBOFLAVIN: 15% | VITAMIN B6: 20% | FOLATE: 20% | IRON: 10% | COPPER: 15% | PHOSPHORUS: 10% | MAGNESIUM: 30%
1 SERVING (WITHOUT FLAXSEED): CALORIES: 150 | FAT: 0.5G | CARBS: 37G | PROTEIN: 3G | SODIUM: 200MG | DIETARY FIBER: 24% | POTASSIUM: 24% | VITAMIN A: 60% | VITAMIN C: 70% | RIBOFLAVIN: 10% | VITAMIN B6: 15% | FOLATE: 20% | MAGNESIUM: 20%