This breakfast smoothie bowl has two of my most favorite fruits: orange and mango. Not only are they delicious and super versatile fruits, but they also complement each other perfectly.
The slight tartness and citrusy flavor of the orange is a match made in haven for the creaminess and sweetness of the mango. I aded some ginger for a healthy kick, but nothing more.
I don’t like adding sugar to my smoothie bowls instead making sure that my fruits are perfectly ripe, but if you want to make this sweeter you can either add one date or a tablespoon of brown or coconut sugar.
About mango and its origins
If you have spent any time on this blog you will know that there are two fruits that feature a lot on my smoothie bowls: mango and banana. They both make for the best smoothie ingredients because of their creaminess and sweetness, and since I live in the tropics, they are both widely available year round and ripe naturally.
I use banana in many of my nice cream recipes to replace the need for any fats or dairy products and mangoes go well with black rice puddings, chia pudding and even on salads. Every time I open a mango I can’t help ending up with juices down my hands as I eat the last bits of pulp attached to the stone. Yep, the most enjoyable mess!
But where do mangoes come from?
Mango is a tropical stone fruit with creamy, stringy and sweet yellow pulp and thin skin. Widely grown across the world, mangoes originated in southeast India, near Bangladesh and Myanmar, where it is considered the Fruit of the Gods and eaten for centuries, it is even mentioned in Hindu scriptures.
Arab traders took the fruit to Africa and the Portuguese were so mesmerised by the fruit that they took it with them to the Caribbean and West Indies. Today, mango groves can be found in many countries including the US, although 50% of the world’s mangoes come from India.
If you watched the movie Victoria & Abdul you will remember as scene where he tells the Queen about mangoes and she asks for one fruit to be brought over. Of course, when it arrives in the UK, the mango is mushy and off, this is a delicate fruit that ripens fast and can bruise often. Nothing beats the smell and flavor of a ripe mango eaten directly from the tree.
There are more than 300 varieties of mango, from yellow to greenish or red, and they also come in many shapes and sizes but are usually oval and resembling a kidney. Some are sweeter and some aren’t as much. The variety will usually tell you how sweet the fruit can be and Alphonso mangoes are considered to be the sweetest.
The benefits of mangoes and this recipe
Mangoes are known for their many benefits and for having a higher sugar content than many fruits. A ripe mango can have as much as double the sugar than the same amount of berries.
But it also has over 60% of your daily vitamin C needs and is packed with fiber and vitamin A which is great for skin and eyesight.
As a fruit, it is obviously low in cholesterol and fat but bear in mind that it is relatively high in calories, twice as many as blueberries or about 60 per 100gr because of its high sugar content.
You can eat mango straightaway with just a knife by cutting shallow cross lines on the flesh without cutting through the skin (like in the picture above), and then turning the fruit inside out so you can eat the cubes straightaway. You can also scoop the pulp out with a spoon.
But this recipe also features an orange, another high vitamin C fruit. Together, this smoothie has 150% of your daily vitamin C needs, all of your vitamin A needs for the day, 25% of your fiber and your calcium. But beware because it also packs 23gr of sugar, which is why I do not add any more.
Instead of adding sugar, I picked one of the sweetest varieties of mangoes there are, the Thai yellow mango. These yellow skinned kidney shaped mangoes are super soft and creamy when ripe and extremely juicy and sweet. The result is a drink that is just balanced.
What I love about this orange mango smoothie bowl
It is incredibly easy and requires limited preparation, especially if you keep frozen mango in the freezer like I do. Mangoes go off quickly when ripe so I buy a few at a time, cut them and store them in portions in the freezer for when I need them.
I usually freeze entire recipes, in this case the ingredients all cut in a sandwich bag so when I am ready to have it all I need to do it take the bag out of the freezer and throw it in the blender.
In this case I used a fresh orange but it would have been the same if it was frozen in which case you get a lovely nice cream and make a frozen orange mango smoothie.
Recipe: Orange mango smoothie
This 1 step 3 ingredients smoothie is a crowd pleaser and so easy to make it will save your mornings.
Top it with any fruits you have, with granola (this healthy sea salt raw chocolate granola is amazing) or with nuts for added crunch and you have a breakfast winner like no other.
Prepare the fruits the night before and store in the freezer so it takes you less than 5min from freezer to bowl.
This deliciously simple breakfast smoothie is a crowd-pleaser and will be loved by everyone. Prepare the ingredients the evening before for a nice cream, frozen smoothie bowl that is the healthiest of sorbets and is ready in less than 5min.
- 1 Valencia orange
- 1/2 Mango
- 1 inch Fresh ginger root
Make it fresh:
- CUT: Cut the mango length-wise leaving the stone on side of the two halves. Take the half without the stone and make cross cuts on the flesh with a knife all the way to the skin without cutting through. Turn the mango inside out and scoop out the cubes of mango with a spoon or knife. Peel the orange and cut in halves then each half into 4 pieces. Cut a one inch slice of ginger root, peel it and slice it into smaller pieces.
- BLEND: Throw the ingredients into a blender and add 6-7 regular sized ice cubes. Blend until smooth.
- SERVE: Serve in a glass if you want to drink it straightaway or in a bowl if you want to top it with granola or other fruits.
Make it frozen:
- FREEZE: Follow step 1 above then place all ingredients in a sandwich bag and store in the freezer for at least 1 hours until frozen.
- BLEND: When ready to eat, take the ingredients from the freezer and blend until smooth. Depending on the type of blender you have this could be 1-2min.
- SERVE: Serve the nice cream orange mango smoothie on a bowl and top with your preferred ingredients.
This is a very simple smoothie with only 3 ingredients so you can't go wrong. If you don't have fresh oranges, you can also use orange juice. To make it frozen you can make orange juice ie cubes, I often do this for my frozen coffee smoothies.
You could also use grapefruit for this recipe, but you may need to add some sugar depending on how acidic it is.
If you want to add some protein to this recipe, add yogurt when blending. This will also change the texture to make it even smoother and creamier. You could also add some silken tofu for a vegan option, or a scoop of vanilla protein powder.
Amount Per Serving: Calories: 171Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 3mgCarbohydrates: 43gFiber: 6gSugar: 35gProtein: 3g
Values may vary depending on ingredients and brands used.
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Possible variations to this orange mango smoothie bowl
This is a super simple recipe with just 3 ingredients but I decided to top it with some flowers and berries such as blackberries, blueberries and kiwi fruits to add some color and more vitamins. I also like the texture they bring.
If you want to modify some of the ingredients, here are a few creative ideas to try:
- Use grapefruit: If you don’t have oranges but have a grapefruit laying around, you can use it too, just make sure to taste the smoothie and add some sugar depending on the tartness of the grapefruit.
- Make it coconuty: I love a good tropical blend and coconut cream is my go-to indulgence. Add a tablespoon or two of coconut cream for a super tropical boost
- Add protein: You can up the protein content of this fruit smoothie by adding a scoop of protein powder, hemp seeds, chia seeds or yogurt. You could even add silken tofu or a vegan protein alternative.
- Turmeric mango: You can make this smoothie extra anti inflammatory by adding a teaspoon of turmeric, you will barely taste it in the smoothie.