Creamy Tropical Smoothie
A refreshing and creamy tropical smoothie, perfect for a quick breakfast or snack, made without banana but still achieving a wonderfully thick and satisfying texture.
For 1 serving
Prepare the sugar-apple: Carefully cut the sugar-apple in half or quarters. Scoop out the soft, white pulp with a spoon, ensuring all black seeds are removed and discarded. Place the pulp into your blender.
Combine ingredients: Add the prepared sugar-apple pulp, plain Greek yogurt (or unsweetened coconut milk), frozen mango chunks, ice cubes, optional honey or maple syrup, and vanilla extract to a high-speed blender. If using chia seeds, add them now.
Begin blending: Secure the lid on your blender. Start blending on a low speed, gradually increasing to high. Use a tamper if your blender has one to push ingredients towards the blades for a smoother blend.
Achieve desired consistency: Blend for 1-2 minutes, or until the mixture is completely smooth and creamy, with no fruit chunks remaining. The smoothie should be thick and pourable.
Adjust liquid (if needed): If the smoothie is too thick to blend or pour, add 1-2 tablespoons of unsweetened coconut milk or water at a time and blend again until the desired consistency is reached.
Taste and serve: Taste the smoothie and adjust sweetness if necessary by adding a little more honey or maple syrup. Pour immediately into a chilled glass.
Garnish (optional): For an extra touch, garnish with a sprinkle of toasted coconut flakes, a fresh mint sprig, or a slice of tropical fruit. Serve immediately for the best texture and temperature.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For an even thicker and colder smoothie, freeze the sugar-apple pulp overnight after removing the seeds. This reduces the need for as much ice.
- 2Always add liquids first to the blender, then soft ingredients, and finally frozen items. This helps the blades catch and blend everything more efficiently.
- 3If you don't have a high-speed blender, allow the frozen mango chunks to thaw for 5-10 minutes before blending to prevent strain on your appliance and achieve a smoother result.
- 4To boost the protein content, add a scoop of your favorite unflavored or vanilla protein powder along with the other ingredients.
Adapt it for your goals.
Green Tropical Boost
Add a handful of fresh spinach or kale for an extra nutrient kick; the flavor will be subtly masked by the tropical fruits.
Ginger Lime ZingGinger-Lime Zing
Incorporate a 1/2 inch piece of peeled fresh ginger and the juice of half a lime for a refreshing, zesty, and slightly spicy twist.
Nutty TropicalNutty Tropical
Add 1 tablespoon of almond butter or cashew butter for extra richness, healthy fats, and a subtle nutty flavor.
Why this is on our healthy list.
Digestive Health
Rich in dietary fiber from sugar-apple and optional chia seeds, this smoothie promotes healthy digestion, aids in regularity, and contributes to gut health.
Immune Support
Packed with Vitamin C from tropical fruits like sugar-apple and mango, which is essential for a strong immune system, collagen production, and overall skin health.
Bone Health (Dairy Option)
If using Greek yogurt, it provides a good source of calcium and protein, contributing to strong bones, muscle repair, and satiety.
Frequently asked questions
While best enjoyed fresh for optimal texture and nutrient retention, you can blend it and store it in an airtight container in the refrigerator for up to 24 hours. Stir well before serving, as some separation may occur.
