Though it tastes like those iconic vanilla-and-orange popsicles, this creamsicle breakfast smoothie recipe is a balanced breakfast with carbohydrates, protein and, thanks to the addition of coconut water, essential electrolytes. Coconut water serves up more than 10 percent of your daily dose of potassium–an electrolyte you lose through sweat–in every cup, making it a great hydrator for light workouts. Plus, this creamy orange-mango smoothie only contains about 30 mg of sodium per cup, whereas sports drinks usually deliver about 110 mg of sodium per cup.
- 1 cup cold pure coconut water, without added sugar or flavor (see Tip)
- 1 cup nonfat vanilla Greek yogurt
- 1 cup frozen or fresh mango chunks
- 3 tablespoons frozen orange juice concentrate
- 2 cups ice
- Step 1
Blend coconut water, yogurt, mango, orange juice concentrate and ice in a blender until smooth.
Tip: Look for pure coconut water without added sugar in the refrigerated section near other flavored waters or near shelf-stable waters and natural fruit juices.
Serving Size: 1 3/4 cups Per Serving: 184 calories; protein 12.7g; carbohydrates 32.9g; dietary fiber 2.7g; sugars 29g; fat 0.6g; saturated fat 0.3g; vitamin a iu 862.9IU; vitamin c 65.6mg; folate 54.3mcg; calcium 182.4mg; iron 0.6mg; magnesium 46.9mg; potassium 580.4mg; sodium 174.4mg; thiamin 0.1mg; added sugar 5g. Exchanges:
2 fruit, 1 nonfat milk