Post-workout Tropical Smoothie

Refueling is important. But I like to keep it light after my workouts. After all, I’m not training for a marathon or intense competition.

My goal is ensuring that I get enough:

• Hydration

• Carbs

• Protein

• Vitamins & minerals (especially potassium, calcium, and magnesium)

Spinach is a great way to boost the nutritional profile of any smoothie. And if you’re feeling less than adventurous with the coconut, you can skip it or substitute in a nut butter of your choice. Almond butter would be so creamy and delicious here. Sweeten it up with a few added medjool dates. Ingredients and nutritional stats below.

Ingredients & Directions

Estimated time: 5 minutes

Effort/Skill: Easy

Servings: 2

1 cup frozen spinach

1 cup frozen banana

1/2 cup frozen mango

50 g frozen coconut (optional)

1/4 cup frozen cherries

1/4 cup frozen pineapple

1 tbsp chia seeds (or hemp, or pumpkin)

2 medjool dates (optional)

1 tbsp almond butter (optional)

1/2 cup water (add more as needed)

1/4 cup oat milk

1. In a blender, add all ingredients and blend on high until smooth.

2. Adding more liquid as needed.

Nutritional facts

Amount per serving

Calories: 234

Fat: 5g

Saturated fat: 1g - with the coconut

Carbs: 47g

Fibre: 9g (about 1/3 of what you absolutely need for the day)

Sugar: 25g

Protein: 7g

Sodium: 77mg (3%)

Potassium: 983mg (~20%)

Vitamin A: 9845IU (197%)

Vitamin C: 40mg (40%)

Calcium: 199mg (18%)

Iron: 3mg (21%)

Vitamin K: 293 msg (244%)

Thiamine: 0.1mg (8%)

Riboflavin: 0.4mg (31%)

Niacin: 2mg (13%)

Vitamin B6: 0.6mg (35%)

Folate: 158 mcg (40%)

Vitamin B12: 0.2mcg (8%)

Phosphorous: 117mg (9%)

Magnesium: 124mg (30%)

Zinc: 1mg (9%)

Selenium: 6mcg (11%)

% Daily Value ~ 2000 Calorie Diet