Tropical Green Smoothie

Jump to Recipe·Print Recipe·Leave a Review

This Tropical Green Smoothie is packed with protein, antioxidants, vitamins, minerals and tastes like you’ve teleported somewhere tropical! Imagine breathing in that ocean air and listening to the waves crash rhythmically on the warm sandy shore as you sip this fruity smoothie. Ahh.

Can smoothies spike blood sugar?

Yes. But the beautiful thing about smoothies is the fruits and vegetables are wrapped in fiber, which helps to lower blood sugar. Unfortunately, you still have to be careful because it’s processed into a drink that makes it so much easier to consume quickly versus sitting down and chewing a plate full of all the same ingredients. With smoothies, you want to take your time and don’t chug it!

I prefer smoothies over juicing because of the fiber. Juicing removes all that incredibly important fiber and your blood sugar doesn’t stand a chance!

Can you eat the lemon rind?

Yup! Throw the whole slice in the blender, rind and all! The rind is full of vitamins, minerals, antioxidants, and fiber! It gives you a vitamin C boost, which also helps with iron absorption from the spinach.

Just make sure you wash the lemon well before you cut into it!

Is frozen fruit as good as fresh?

Absolutely! Don’t feel that you’re missing out on nutrients if your fruit is frozen rather than fresh. Actually, frozen fruit is most likely healthier because it’s picked at its peak ripeness whereas fresh fruit is picked early before its ripe so it has a time buffer before arriving on the grocery store shelves. Frozen is fast and convenient for smoothies and the cold fruit makes it so you don’t have to add any ice!

What are hemp hearts?

Think you need fish for omega-3 fatty acids? Think again! Three tablespoons of hemp seeds contain 3,000 mg of ALA omega-3 fatty acids, which is 162–236% of the daily recommended intake.¹

Hemp hearts are hulled hemp seeds, they have a delicious buttery/nutty flavor and are loaded with healthy fats, protein, omega-6 as well as vitamin E, phosphorus, potassium, magnesium, calcium, iron, and zinc.

Hemp hearts may reduce blood pressure, lower your risk of heart disease, and aid in digestion.

Flaxseed power!

Flaxseeds are another great source of omega-3 fatty acids! Flaxseeds are small but mighty, packing an impressive 1,597 mg of omega-3s, lignans, fiber, as well as vitamins and minerals. Make sure you’re consuming ground flaxseeds (flaxseed meal) because whole seeds will just pass through before the body has a chance to extract the nutrients.

Flaxseeds contain lignans, which are a phytoestrogen and antioxidant. Flaxseeds contain 75 to 800 times more lignans than other plant foods!²

Don’t get hung up on the word “estrogen” in “phytoestrogen”, it’s NOT the same as the estrogen your body produces. Eating foods with phytoestrogen won’t cause your (mammalian) estrogen to soar through the roof or increase your risk for hormonal cancer, such as breast cancer. It’s actually the opposite! When you consume phytoestrogens, your body produces less active forms of mammalian estrogen — this reduces breast cancer risk and can also help with menopausal symptoms!³

The easiest way for me to get flaxseeds into my regular diet is to sneak them into smoothies! I also sprinkle them on oatmeal, cold cereal, chili, and spaghetti. Easy peasy.

Spinach

Spinach is loaded with vitamins, minerals, and antioxidants! Spinach is rich in vitamin A, vitamin C, vitamin K1, folic acid, iron, as well as some calcium.

Spinach may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure.

But, there are some people who should limit their intake! Spinach is high in calcium and oxalates, so people that are prone to kidney stones may want to avoid spinach. And because it’s very high in vitamin K1, this can be a problem for people on blood thinners.⁴ Consult your doctor if you’re concerned!

If I don’t use spinach, kale is my backup option!

Mango

1 cup of mango supplies 67% of your recommended daily intake for vitamin C! Mango also packs an impressive amount of antioxidants, vitamins, and minerals. One cup (165 grams) of fresh mango provides:

Vitamin C: 67% (of the daily value)
Copper: 20%
Folate: 18%
Vitamin B6: 12%
Vitamin A: 10%
Vitamin E: 10%
Vitamin K: 6%
Niacin: 7%
Potassium: 6%
Riboflavin: 5%

Pineapple

Needing a vitamin C boost? Reach for a pineapple! 1 cup of pineapple provides an incredible 131% of the recommended daily intake for vitamin C! Pineapple is also very rich in manganese, 1 cup packs 76% of the RDI.

Pineapple is loaded with antioxidants, which helps the body fight oxidative stress.