RECIPES

Power Hour Pick-Me-Up Smoothie

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Total Time:

10min

Cook Time:

10min

Nutritional Highlights (per serving)

See Full

90
Calories
3.5 g
Total Fat
2 g
Dietary Fiber
5 g
Protein
13 g
Total Carbs
 Power Hour Pick-Me-Up Smoothie

Cayenne pepper and fresh ginger give this avocado smoothie the afternoon pick-me-up you need! The mango adds 25% of your daily value for vitamin C, a powerful antioxidant. You can freeze your own mango cubes, or purchase pre-frozen from your grocery freezer aisle. Add more or less water depending on desired thickness.

Ingredients

Serves: 2
1/4    ripe Fresh California Avocado, seeded, peeled and diced
Tbsp.  minced ginger
1/2  cup  frozen mango cubes
1/3  cup  plain, nonfat yogurt
Tbsp.  lemon juice
    Cayenne pepper, to taste
cup  water
cup  ice cubes

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Combine all ingredients in blender and puree until smooth.
  2. Serve immediately.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

Copyright © 2014, Katie Ferraro, MPH, RD, CDE

NUTRITION INFORMATION
PER SERVING
Calories 90
Total Fat 3.5 g
Trans Fat 0 g
Saturated Fat 0 g
Unsaturated Fat 2 g
Polyunsaturated Fat 0 mg
Dietary Fiber 2 g
Protein 5 g
Total Carbs 13 g
Cholesterol 0 mg
Sodium 25 mg
Potassium 270 mg
Total Sugar 9 g

Vitamin A 433 IU; Vitamin C 18 mg; Calcium 59 mg; Iron 0.3 mg; Vitamin D 0 IU; Folate 29 mcg; Omega 3 Fatty Acid 0.03 g

% Daily Value*: Total Fat 5%; Vitamin A 8%; Vitamin C 30%; Calcium 6%; Iron 0%

 

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Katie Ferraro

Katie Ferraro, MPH, RDN, CDE is a Registered Dietitian and diabetes educator specializing in child and family nutrition. She is a media spokesperson and an assistant clinical professor of nutrition at the University of San Diego and the University of California, San Francisco. Katie is the author of a number of nutrition books, the mom of seven small children, and a firm believer that good food fuels strong families!

Katie is a registered dietitian nutritionist for the California Avocado Commission. Their content on the California Avocado Commission website and/or blog are part of their partnership with our organization..

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