A mango tango smoothie is a delicious and nutritious blended fruit drink made from mangoes, pineapple, banana, yogurt, and orange juice. This sweet and tangy smoothie is a tropical treat that makes for a refreshing breakfast, snack, or anytime drink. But what exactly goes into a mango tango smoothie? What ingredients make this fruity beverage so tasty and good for you? Read on to find out everything that’s in a classic mango tango smoothie recipe.
Mangoes
Mangoes are the star ingredient in a mango tango smoothie. Mangoes give this smoothie its bright orange color, tropical sweetness, and dose of vitamin C. One cup of mango chunks contributes around 100 calories, 2 grams of fiber, and over 100% of your daily vitamin C needs.
Mangoes are rich in beta-carotene, an antioxidant that gives the fruit its orange pigment. Beta-carotene is converted to vitamin A in the body and promotes healthy eyesight. The tropical fruit also provides vitamin B6, vitamin K, copper, and potassium. With their high fiber and vitamin C content, mangoes support digestion and immune function.
When making a mango smoothie, use ripe, sweet mangoes for the best flavor. You can use either fresh or frozen mango chunks in smoothies. If using fresh, cut the mango into cubes and remove the pit and skin first. Frozen mango works well too and makes the smoothie thick and frosty.
Pineapple
Pineapple is another tropical fruit that adds sweetness and texture to a mango tango smoothie. Pineapple gives the drink its “tango” – bringing a tangy zest that complements the mango nicely.
One cup of pineapple contains around 80 calories, 2 grams of fiber, over 100% of your vitamin C needs, and respectable amounts of manganese and vitamin B6. Pineapple enzyme bromelain provides anti-inflammatory effects and aids digestion.
The juicy pineapple flesh packs a sweet and slightly tart tropical punch. Use fresh pineapple or frozen chunks in your smoothie. Core and peel the fresh pineapple, then cut into chunks. The core is tough and can be discarded. Frozen pineapple works well too.
Bananas
Bananas add creaminess and natural sweetness to smoothies. They also contribute fiber, potassium, vitamin C, vitamin B6 and manganese. One medium banana contains around 110 calories and 3 grams of fiber.
Bananas blend smoothly and give the mango tango drink a rich, creamy mouthfeel. They balance out the tartness of the pineapple nicely. Use ripe bananas for sweetness and texture – the spots on the peel indicate ripeness. Add half a banana or a whole banana to your mango smoothie depending on how thick you want it.
Greek Yogurt
Greek yogurt is a nutritious addition to fruit smoothies. It provides a good dose of protein and calcium plus probiotics for digestive and immune health. Plain, nonfat Greek yogurt works well in smoothies. One serving (about 3/4 cup) offers around 100 calories, 15-20 grams protein, and 20% of your daily calcium needs.
The thick, creamy yogurt adds richness and protein to help make your smoothie a satisfying snack or light meal. It has a mild, tangy flavor that complements the tropical fruits. Greek yogurt also makes the smoothie creamier without diluting the flavor.
Orange Juice
A bit of orange juice rounds out a mango tango smoothie and adds a boost of vitamin C. Orange juice complements the other tropical fruits with its bright, citrusy taste. One cup of orange juice has around 110 calories and over 100% of your vitamin C RDI.
For the smoothest texture, use freshly squeezed orange juice if possible. Otherwise, an orange juice with no added sugars or preservatives works too. Add around 1/4 to 1/2 cup orange juice to balance out the thicker ingredients.
Ice
Ice is an important addition to fruit smoothies – it chills them down for a refreshing drink on a hot day. Fill your blender with ice before adding the other ingredients. This allows the fruits and yogurt to blend smoothly.
Use regular ice cubes or crushed ice. About 1-2 cups of ice is needed for a good chilled smoothie texture. Frozen mango chunks can also substitute for some of the ice to make it frosty.
Other Possible Add-Ins
While mangoes, pineapple, banana, yogurt and orange juice make up a basic mango tango smoothie, you can also add other ingredients to customize your drink:
Protein powder
Add a scoop of vanilla protein powder to boost the nutrition and make your smoothie more filling.
Ground flax or chia seeds
Sprinkle in some ground flaxseeds or chia seeds to increase the fiber content.
Nut butter
Try a spoonful of almond butter or peanut butter for extra protein and healthy fats.
Coconut water
For a lighter smoothie, use coconut water instead of orange juice.
Cinnamon
Add a dash of cinnamon for extra flavor and spice.
Ginger
A pinch of grated ginger can complement the tropical flavors.
How to Make a Mango Tango Smoothie
Now that we’ve looked at the main ingredients, let’s go over the step-by-step method for making this tasty smoothie:
Ingredients:
- 1 cup mango chunks
- 1 cup pineapple chunks
- 1 medium banana
- 3/4 cup Greek yogurt
- 1/4 cup orange juice
- 1 cup ice
Directions:
- Add the ice to the blender first.
- Add the remaining fruit, yogurt and orange juice on top of the ice.
- Blend on high speed until completely smooth.
- Pour into a glass and enjoy!
Tips for the best smoothie:
- Use ripe, sweet fruits for optimal flavor.
- Frozen mango and pineapple also work well.
- Add any extra ingredients you like – protein powder, flaxseed, etc.
- Adjust yogurt and orange juice to reach desired consistency.
- Garnish with fruit slices or mint if desired.
Nutrition
So what kind of nutrition does a mango tango smoothie provide? Here is the nutrition breakdown for a 12-ounce serving:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 230 | 12% |
| Total Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 5mg | 2% |
| Sodium | 55mg | 2% |
| Total Carbohydrate | 49g | 19% |
| Dietary Fiber | 3g | 12% |
| Total Sugars | 42g | N/A |
| Protein | 7g | 14% |
As you can see, a mango tango smoothie provides a good amount of key vitamins and minerals, including vitamins C and A, potassium, calcium, and fiber. It’s relatively low in calories and fat for a smoothie. The Greek yogurt boosts the protein content to keep you satisfied. Enjoy this nutritious blended beverage as part of an overall healthy diet.
Benefits
What are some of the top benefits of drinking a mango tango smoothie? Here are a few reasons to whip up this tasty treat:
Great source of vitamins and minerals
With mangoes, pineapple, banana, and OJ, this smoothie provides over 250% of your daily vitamin C needs plus lots of vitamin A, potassium and B vitamins. The Greek yogurt adds calcium too.
Antioxidants
The carotenoids, vitamin C and other antioxidants help neutralize free radicals and lower oxidative stress.
Supports digestion
The fiber content aids digestion, while bromelain from the pineapple provides anti-inflammatory benefits.
Hydrating
The liquid content from the fruits and orange juice hydrates your body and provides electrolytes like potassium.
Satisfying snack
The protein from the yogurt plus fiber from the fruits make this smoothie filling for an afternoon pick-me-up.
No added sugar
This recipe uses just natural sugars from the fruit and yogurt, with no extra sweeteners needed.
Customizing Your Smoothie
One of the great things about smoothies is you can customize them to your tastes and dietary needs. Try these mango tango variations:
Make it dairy-free:
Use coconut yogurt, kefir or almond milk instead of Greek yogurt.
Add veggies:
Spinach, kale or carrots blend in nicely.
Boost protein:
Add your favorite plant or whey protein powder.
Play with flavors:
Try lime, orange, passionfruit, or raspberry juice instead.
Change it up:
Swap in different fruits like peach, melon, strawberry or blueberries.
Reduce sugar:
Use unsweetened almond milk and limit bananas or orange juice.
Thicken it up:
Add extra Greek yogurt, nut butter, avocado or chia seeds.
Storing Tips
Properly stored, a mango tango smoothie will keep for up to:
– 2-3 days in the refrigerator
– 6 months in the freezer
To store:
– Allow smoothie to cool completely before transferring to an airtight container
– Pour into a mason jar, tight-sealing bottle or freezer-safe zip top bag
– Press plastic wrap directly on the surface before sealing to prevent oxidation
– Store in the refrigerator or freezer
For best quality and freshness, drink your smoothie within 24-48 hours. The banana may brown but it is still safe to consume. For longer storage up to 6 months, freeze smoothie into pops or cubes. Thaw in the fridge before enjoying. Stir well as separation may occur after thawing.
Recipes and Variations
Ready to get blending with some more mango tango smoothie recipes? Here are a few tasty variations to try:
Mango Banana Orange Smoothie
The simplest version – mango, banana, orange juice, yogurt and ice. Sweet, creamy and full of vitamin C!
Mango Pineapple Coconut Smoothie
Use coconut milk instead of yogurt and top with toasted coconut flakes. Tropical flavors galore!
Mango Kale Smoothie
Amp up the nutrition with leafy greens. Mango, pineapple, kale, banana, yogurt and orange juice.
Mango Peach Smoothie
Substitute peaches for the pineapple. Just as delicious!
Mango Berry Smoothie
Blend in mixed berries – raspberries, blueberries, strawberries. A fresh and fruity twist.
Green Mango Smoothie
Spinach or kale + mango + banana + yogurt + OJ + chia seeds. Creamy green nutrition!
Tropical Fruit Smoothie
Use a combo of mango, pineapple, papaya, banana, coconut water, Greek yogurt and ice.
FAQs
If you’re new to mango tango smoothies, here are answers to some frequently asked questions:
Can I use frozen mango?
Yes, frozen mango works great in smoothies. It makes the drink extra thick and frosty. Let the frozen chunks thaw for 5-10 minutes before blending if your blender has trouble with large frozen pieces.
Do I need to peel and cut the mango?
It’s easiest to peel, pit and chop the mango into chunks before adding to your smoothie. But if you’re short on time, you can blend chunks of mango with the skin on – just be sure to chop it into small pieces first.
Can I use canned mango?
While fresh or frozen is ideal, canned mango in its own juice will work too. Drain and rinse the canned fruit first. Canned tends to be less flavorful than fresh.
What kind of Greek yogurt is best?
Use plain nonfat or low-fat Greek yogurt. Avoid flavored yogurts with added sugars. Greek yogurt ensures a nice thick, creamy texture.
How long does a mango smoothie keep?
Store your smoothie in a sealed container in the fridge for 2-3 days max. For longer storage, freeze in cubes or pops. It will keep for several months frozen.
Can I add protein powder?
Absolutely! Add a scoop of your favorite protein powder to boost the nutrition and make it more filling. Vanilla works well with the tropical flavors.
Conclusion
A mango tango smoothie is an easy and delicious way to get more fruit into your diet and increase your vitamin intake. Mangoes, pineapple, banana, Greek yogurt and orange juice make an amazing flavor combination that tastes like liquid sunshine. Packed with vitamin C, potassium, fiber and antioxidants, this smoothie provides a wealth of nutrition to power you through your day.
With such a tasty base recipe, the possibilities are endless for customizing your mango smoothie. Try out different fruit and veggie add-ins, swap the liquids and thickeners, and boost the protein or fiber to make it your own creation. Just toss all the ingredients in a blender, whiz until smooth, and you’ve got a fresh, nutritious beverage in minutes. So beat the heat and blend up this bright and tangy mango tango smoothie for a refreshing pick-me-up any time of day.
