Recipe #35 Spinach and Mango Vegan Smoothie

Shopping list (2 pints)

• 1 very ripe mango
• 1 big slice of fresh pineapple
• 1 handful of spinach
• 1 banana
• 400ml soy milk
• 200ml water or coconut water or cold green tea
• juice 1/2 lemon

Method

Peel the fruit and place everything into the blender. Blend for about 2 minutes.
You can add a tablespoon of chia seeds for extra goodness.

Benefits of Spinach:

Loaded with Vitamins (A, K, D, and E), Good Source of Omega 3 Fatty Acids, Anti-Cancer and Anti-Inflammatory Antioxidants, Nourishes the Eyes, Strengthens the Bones (One cup of fresh spinach contains TWICE your daily vitamin K needs. This along with the calcium and magnesium in spinach is essential to maintain healthy bones) 

Read more: http://www.care2.com/greenliving/8-benefits-of-spinach-the-first-superfood.html#ixzz3Eyb4pZrC

Recipe #21 Vegan Smoothie 200 calories

Shopping list

• 1 cup of almond milk
• 1 passion fruit
• 1 banana (you can cut 50 calories if you use only 1/2 banana)
• 3 stems with cranberries
• Juice of 1/2 lemon
• 100 gr of raspberries

Method
Place everything in the blender and mix for around 2-3 minutes.
Yummy and good for you! Packed with vitamin C, potassium, fiber and antioxidants, see below !

Bananas: good source of vit B6, potassium and fiber. A medium-size banana contains about 3 grams of total fiber. Fiber is a nutrient that helps regulate the speed of digestion.

Raspberries: great source for vit C and known for their Antioxidant and Anti-Inflammatory Benefits

Cranberries: have vitamin C and fiber, and are only 45 calories per cup. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable!

Passion fruit: contains high amounts of iron - around 20% of daily required value. Along with iron it is a rich source of Vitamin C - contains 50% of daily RDA value. Vitamin C increase the absorption capacity of iron. So it prevents loss of iron and increase the production of blood. 

Recipe #16 Kiwi, banana and passionfruit smoothie

Shopping list

• 1 peeled kiwi
• 1 passion fruit
• 1/2 mango
• Juice of 1/2 lemon
• 1 banana
• 150 ml -200ml of nut milk

Method

Blend it all together until it's smooth and serve.