Take a mini-vacation with every sip of this yummy Kale Mango Smoothie. And don’t let that kale intimidate you! If you’re new to blending with kale, this is a great smoothie to help break you in. The tropical fruit and coconut milk give this smoothie a delectable flavor and texture, like a milkshake – only healthy!
We love blending with a variety of liquid bases, and for this kale mango smoothies we really do love coconut milk.
What Kind of Coconut Milk is Best for Smoothies?
It can be confusing to know which coconut milk to blend with. You will find coconut milk in shelf-stable cartons, cans, and in cartons in the refrigerated section. And if you are really ambitious or don’t have access to coconut milk, you can even make your own!
So which one to use, you may ask…
You will find a variety of different types of coconut milk on store shelves. Canned coconut milk is typically labeled according to fat content. (Spoiler alert: coconut milk is high in fat.)
Here are the most common types of coconut milk you’ll find at the grocery store:
- Canned (or shelf-stable cartons of) coconut cream has the highest percentage of fat – creamy, rich, able to be whipped; a great non-dairy substitute for heavy cream
- Full-fat coconut milk (which consists of coconut cream and water)
- Light coconut milk which is lighter in viscosity, fat, and calories; you can make your own “light coconut milk” by diluting full-fat coconut milk with water #protip
- Sweetened coconut milk, such as Coco Lopez; contains loads of sugar – none of smoothies will every call for this type – and typically used for cocktails and desserts
- Sweetened condensed coconut milk – like the previous type this contains a lot of sugar and is a non-dairy substitute for dairy sweetened condensed milk
- Refrigerated cartons – these are located in the refrigerated section of grocery stores; you will see both flavored and plain, sweetened and unsweetened coconut milk, and even blends that contain almonds or other nuts; typically contains preservatives and additives that help with mouthfeel and flavor
- Shelf-stable cartons of coconut milk are comparable to other non-dairy milks (like the refrigerated cartons above) such as almond or hemp milk. The flavor is very light. The advantage to this type of coconut milk, as with cans, is that it keeps for a very long time and you can purchase them in smaller sizes so you can use what you need and limit wasting the milk
You’ll find canned coconut milk in the Asian section of grocery stores, but I find that there is a lot more variety as Asian grocery stores (it it’s usually less expensive too!). Trader Joe’s carries organic coconut cream and milk for a good price as well.
What type do we recommend for this kale mango smoothie?
Our SGS team is kind of split on which type to use. Some preferred the thicker, richer flavor of canned coconut milk. Others like the kind in the carton, shelf stable or refrigerated, it doesn’t matter. All of us seem to agree on using canned coconut milk for our meal recipes where carton milk simply wouldn’t yield the same results. Ultimately, we always recommend using whatever you like best, have access to, and fits your lifestyle and/or budget.
Why You Should Eat More Kale
Dark, leafy greens in general are some of the most nutrient dense, healthiest foods on the planet. Eating (or drinking) your greens gives your body a whole host of nutrients. That’s why we love to include them in this Kale Mango Smoothie recipe!
Kale is an excellent source of vitamins A, C and K. It also contains moderate amounts of calcium, iron, magnesium, potassium and vitamin C. Kale is naturally low in sodium and calories – one cup of raw chopped kale only has 34 calories.
The significant amount of phytochemicals in kale can help reduce the risk of chronic disease and inflammation. Kale contains lutein and zeaxanthin which can help prevent cataracts from forming and macular degeneration. Antherosclerosis, the hardening and narrowing of the arteries, may be prevented by a diet rich in lutein.
Want more kale smoothie recipes? Click here. Happy blending!Print
Kale can be intimidating at first, yet with a little pineapple you are good to go. This smoothie is super nourishing and filling—and makes a great breakfast
- 1 cup fresh kale
- 1 cup coconut milk, unsweetened
- 1 cup mango
- 1/2 cup pineapple
- Blend kale and coconut milk together until smooth.
- Add remaining fruit and blend again.
Use at least one frozen fruit to make the smoothie cold or serve over ice.
Keywords: kale smoothie with mango