Today I’m sharing the recipe for a delicious green smoothie, featuring the flavours of the tropics! A mixture of papaya, pineapple, mango, banana and coconut make a blend that’s perfectly and naturally sweet, yet filled with vitamins, antioxidants, and minerals to nourish your body.

This smoothie is perfect for maintaining good eye and skin health thanks to its beta-carotene, vitamin A and vitamin C content. Vitamin C also promotes cardiovascular health, wound healing, and its antioxidant properties boost immune system functioning.

The B vitamins from the tropical fruits in this smoothie are great for keeping you energized all day! They’re also important for keeping your brain and nervous system healthy and functioning well.

The Tropical Green Smoothie serves as a source of potassium, a mineral that helps maintain the integrity of the cardiovascular system by helping control blood pressure1. Potassium also supports kidney health and is known to reduce the risk of kidney stones 2.

Papaya and pineapple are two fruits that are beneficial to the digestive system, since they contain digestive enzymes. The enzymes that are found in papaya (called papain) and pineapple (called bromelain) help with the breakdown of protein 1. Bromelain is also known to:3, 4, 8 1) be anti-inflammatory, 2) be anti-cancerous, 3) break down cholesterol plaques, 4) relieve osteoarthritis.

Although not used in this smoothie, papaya seeds also offer amazing health benefits and can be blended as part of a salad dressing (they have a slight peppery flavour). The seeds are mostly known for their antibacterial and antiparasitic properties5-7.

Some coconut milk, kale, and chia seeds rounds off the smoothie with the perfect source of:1, 9, 10, 11

  • Healthy and essential fats, important for glowing skin and optimal brain functioning
  • Antioxidants, which help fight free radicals and oxidative damage to cells and tissues
  • Iron, which helps form hemoglobin, the component of the blood that carries oxygen throughout the body
  • Calcium, important for strong bones and teeth
  • Fiber, which keeps the digestive system moving

Have you tried this smoothie yet? What are your favourite tropical fruits? Let me know in the comments below!

Ingredients

½ cup frozen pineapple
½ cup frozen mango
½ cup fresh papaya
1/3 cup coconut milk
1 or 2 ripe bananas
1 ¼ cup kale, roughly chopped
2 tbsp chia seeds
½ cup water

Instructions

Add all ingredients to a blender and blend until smooth, about 2 minutes.
Serve and enjoy!

 
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References

[1] Haas, E.M. Staying Healthy with Nutrition. New York: Ten Speed Press, 2006. Print.

[2] Heilberg IP, Goldfarb DS. (2013). Optimum nutrition for kidney stone disease. Adv Chronic Kidney Dis. 20(2):165-74.

[3] Li ZY, Wang Y, Shen WT, Zhou P. (2012) Content determination of benzyl glucosinolate and anti-cancer activity of its hydrolysis product in Carica papaya L. Asian Pac J Trop Med. 5(3):231-3.

[4] Nguyen TT, Shaw PN, Parat MO, Hewavitharana AK. (2013) Anticancer activity of Carica papaya: a review. Mol Nutr Food Res. 57(1):153-64.

[5] Dawkins G, Hewitt H, Wint Y, Obiefuna PC, Wint B. (2003) Antibacterial effects of Carica papaya fruit on common wound organisms. West Indian Med J. 52(4):290-2.

[6] Osato JA, Santiago LA, Remo GM, Cuadra MS, Mori A. (1993) Antimicrobial and antioxidant activities of unripe papaya. Life Sci. 53(17):1383-9.

[7] Okeniyi JA, Ogunlesi TA, Oyelami OA, Adeyemi LA. (2007 ) Effectiveness of dried Carica papaya seeds against human intestinal parasitosis: a pilot study. J Med Food. 10(1):194-6.

[8] Pavan R, Jain S, Shraddha, Kumar A. (2012) Properties and therapeutic application of bromelain: a review. Biotechnol Res Int. 2012:976203.

[9] Ekanayaka RA, Ekanayaka NK, Perera B, De Silva PG. (2013) Impact of a traditional dietary supplement with coconut milk and soya milk on the lipid profile in normal free living subjects. J Nutr Metab. 2013:481068.

[10] Martínez-Cruz O, Paredes-López O. (2014) Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography. J Chromatogr A. 1346:43-8.

[11] Jin F, Nieman DC, Sha W, Xie G, Qiu Y, Jia W. (2012) Supplementation of milled chia seeds increases plasma ALA and EPA in postmenopausal women. Plant Foods Hum Nutr. 67(2):105-10.