This delicious smoothie / shake features mango, blueberry, and kale. All are full of nutrition. Perfect for a meal or snack.

Note that I show the gram weights to show how it ties into my nutrition calculations. You don't have to match my weights :). If you record your own ingredient weights, you can plug it into the attached spreadsheet to see exactly what your shake's values are.

Ingredients:
1 cup mango - 259g
1 cup blueberries - 129g
1/4 avocado - 45g
1/2 cup coconut milk - 135g
1/4 lemon - 31g
1 cup kale - 44g
1/8 tsp cayenne pepper
1 Tbsp flax seed
1/2 cup water
handful ice

Start by cutting up the mango. Put that into the blender. Add in the blueberries, avocado, then pour in the coconut milk. Peel the lemon and add it in. Add in the kale. Now sprinkle on the cayenne pepper and flax seed.

Pour the water and ice on top, and let it blend! This makes two servings of fairly thick shake. You can add more water or ice if you like it on the thinner side.

My cost per serving: $2.59. Most of that comes from the mango and blueberry, so if you get that in season you can greatly cut that down.

Nutrition per serving:
calories: 182.1
fat: 4.7
cholesterol: 0
sodium: 17.9
total carbs: 33.3g
fiber: 5.1g
net carbs: 28.2g
protein: 1.4g
vitamin C: 116%

So not something you'll want to eat in induction, but for people after that this makes a good meal replacement, depending on what the rest of your day is like. For example in my case I have only 3g for breakfast in my EAS shake so I am quite good with this for lunch. And then a dinner of, say, steak and brussels sprouts and my overall daily carb intake is still quite low. Plus this is full of antioxidants and other nutrients.

For the Excel spreadsheet to plug in your own weights:
Mango Blueberry Shake Juice Recipe Spreadsheet

Here's the video version to see it in action:
Mango Blueberry Juice Recipe YouTube Video

Post in our forums if you have any questions!




Lisa Shea's Library of Low Carb Books