Description
A vibrant and nutritious smoothie blending sweet mangoes with the earthy goodness of nettles, banana, and almond milk. A surprisingly delicious way to boost your vitamin intake!
Ingredients
Scale
- 2 cups fresh mango chunks (about 2 large mangoes), peeled and pitted
- 1 cup fresh nettle leaves, thoroughly washed and blanched
- 1 ripe banana, peeled
- 1 cup unsweetened almond milk (or any milk of your choice)
- 1/2 cup plain Greek yogurt (optional, for extra creaminess and protein)
- 1 tablespoon chia seeds (optional, for added fiber and omega-3s)
- 1 teaspoon honey or maple syrup (optional, for extra sweetness, adjust to taste)
- 1/4 teaspoon ground ginger (optional, for a little spice)
- Ice cubes (as needed, for desired consistency)
- Optional garnishes: fresh mint sprigs, mango slices
Instructions
- Gather your nettles: Harvest young nettle leaves in the spring, away from roadsides and polluted areas. Use gloves and long sleeves to avoid stings. Only harvest the top few sets of leaves.
- Wash the nettles thoroughly: Place the nettle leaves in a colander and rinse them under cold running water. Gently rub the leaves to remove any dirt or debris.
- Blanch the nettles: Bring a pot of water to a rolling boil. Add the nettle leaves to the boiling water and cook for 1-2 minutes, until they turn a vibrant green and wilt slightly. This process deactivates the stinging compounds.
- Shock the nettles in cold water: Immediately transfer the blanched nettle leaves to a bowl of ice water. This stops the cooking process and preserves their color and nutrients.
- Drain the nettles: Drain the nettle leaves thoroughly, pressing out any excess water. You can use a clean kitchen towel to gently squeeze out the water.
- Combine the ingredients: In a high-speed blender, combine the mango chunks, blanched nettle leaves, banana, almond milk, Greek yogurt (if using), chia seeds (if using), honey or maple syrup (if using), and ground ginger (if using).
- Blend until smooth: Blend the ingredients on high speed until completely smooth and creamy. This may take a minute or two, depending on the power of your blender. Stop occasionally to scrape down the sides of the blender jar with a spatula to ensure all ingredients are fully incorporated.
- Adjust the consistency: If the smoothie is too thick, add more almond milk, a little at a time, until you reach your desired consistency. If it’s too thin, add a few more mango chunks or a handful of ice cubes.
- Add ice (optional): If you prefer a colder smoothie, add a handful of ice cubes and blend again until smooth. Be careful not to add too much ice, as it can dilute the flavor.
- Taste and adjust: Taste the smoothie and adjust the sweetness or flavor as needed. Add more honey or maple syrup if you prefer a sweeter smoothie. You can also add a squeeze of lime juice for a touch of acidity.
- Pour and serve: Pour the smoothie into a glass or jar.
- Garnish (optional): Garnish with fresh mint sprigs or mango slices, if desired.
- Enjoy immediately: Serve the smoothie immediately for the best flavor and texture.
Notes
- Handling nettles requires caution due to their stinging hairs. Always wear gloves when handling raw nettles. Blanching neutralizes the stinging properties.
- Nettle Alternatives: If you can’t find fresh nettles, you can substitute spinach or kale. However, the flavor will be different, and you won’t get the same nutritional benefits.
- Mango Variety: Different varieties of mangoes will have slightly different flavors and textures. Experiment with different types to find your favorite. Some popular choices include Tommy Atkins, Haden, Kent, and Ataulfo.
- Sweetness Level: The sweetness of the smoothie will depend on the ripeness of the mango and banana. Adjust the amount of honey or maple syrup accordingly. You can also use other natural sweeteners, such as dates or stevia.
- Protein Boost: Add a scoop of protein powder to the smoothie for an extra protein boost. Whey protein, soy protein, or plant-based protein powders all work well.
- Nut Butter: Add a tablespoon of almond butter or peanut butter for a richer flavor and added protein and healthy fats.
- Citrus Zing: Add a squeeze of lime or lemon juice for a brighter, more refreshing flavor.
- Spice it Up: Experiment with different spices, such as cinnamon, nutmeg, or cardamom, to add warmth and complexity to the smoothie.
- Make it a Green Smoothie Bowl: For a thicker, more substantial smoothie, use less liquid and pour the smoothie into a bowl. Top with your favorite toppings, such as granola, berries, nuts, seeds, and coconut flakes.
- Freezing for Later: You can freeze the smoothie in ice cube trays for later use. Simply blend the frozen smoothie cubes with a little extra liquid when you’re ready to drink it.
- Nettle Tea: Don’t discard the water you used to blanch the nettles! Once cooled, it makes a wonderful and nutritious nettle tea.
- Prep Time: 10 minutes
- Cook Time: 2 minutes