7 Vegan Power Smoothies: Day 2: The Tiger Orange

By Angelika Hanna

You might wonder why I call my today’s smoothie ‘Tiger Orange’. I googled the names of all shades for the color ‘orange’ and the shade ‘Tiger’ came the closest to what my orange smoothie looks like. It derives its vibrant color from the three fruits/vegetables, I blended up in this smoothie: Papaya, carrot and mango. A shot of freshly pressed lime juice helped to bring out the brightness of the other fruits/vegetables; and the avocado adds to the creamy-ness of this smoothie.

The carrot is a popular vegetable throughout most of the world cultures, and the mango and avocado are nowadays widely known in the Western world. Less people in the North-Western hemisphere are familiar with the papaya. Papaya is native to Mexico, Central and North-South America, and it is nowadays grown in other tropical and subtropical regions of the world. I best describe the orange-colored, soft flesh with a ‘sweet and unique’ flavor, because it doesn’t compare to the taste of any other fruit. Few people know that the black seeds in the center of the fruit are edible as well. However, I have only used the orange flesh in my smoothie.

Here are some main facts about the ingredients and some potential health benefits – there may be more than what I listed below. All the following information is taken from Healthline.com, a reputable and reliable source backed up by scientific studies.

Papaya:

Is an excellent source of:

  • Vitamin C: May help prevent heart disease. May help boost the immune system.
  • Vitamin A: May help protect eyes from night blindness and age-related decline. May lower the risk for certain cancers. May support to boost the immune system.
  • Soluble Fiber: May help reduce blood sugar levels bu slowing down digestion of sugar and starch and is, therefore, beneficial for metabolic health; also for people with diabetes.
  • The Enzyme Papain: May with digestion, constipation and irritable bowel syndrome.
  • Other Antioxidants: May help reduce oxidative stress. May help reduce free radicals in the body. May help reduce inflammation. May help improve skin health.

Carrot:

Even though carrots are classified as a ‘sweet vegetable’ and high in starch and sugars, they are weight-loss-friendly. Carrots are low-glycemic, which means they are low in raising blood sugar levels, therefore, they are beneficial for people with diabetes. They contain very little fat. They have been linked to lower bad cholesterol levels. Carrots are very low in protein.

Is an excellent source of:

  • Vitamin K: Important for blood clotting and may help promote bone health.
  • Vitamin B6: Is involved in the conversion of food into energy.
  • Biotin: It’s a B Vitamin that plays an important role in fat and protein metabolism.
  • Beta Carotene: An antioxidant that the body converts into Vitamin A. May promote eye health, immune functions, growth, and development.
  • Dietary Fiber: May help reduce blood sugar levels, and is therefore beneficial against diabetes and for metabolic health.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.
  • Other Antioxidants:
    • Substances that may help counteract oxidative damage by free radicals in the body. Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer.
    • May have heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant effects.

Avocado:

Free of bad cholesterol. Consists primarily of carbs, but is high in healthy fats and contain 20 different vitamins and minerals.n Although, it contains 9 grams of carbs, 7 of those are fiber. So, there are only 2 ‘net’ carbs, making the avocado a low-carb friendly plant food overall.

Is an excellent source of:

  • Vitamin C: May help boost the immune system. May have positive effects on skin health, tissues, bones, teeth. Helps iron absorption.
  • Vitamin K: Important for blood clotting and may help promote bone health.
  • Vitamin B5: Like other B vitamins, it helps the body obtain energy. Is also involved in hormone and good cholesterol production.
  • Vitamin B6: Is involved in red blood cell production and the creation of neurotransmitters.
  • Vitamin E: Anti-inflammatory. May help support the immune system, cell function, and skin health.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.
  • Dietary Fiber: May help to reduce blood sugar levels, and is therefore beneficial against diabetes and for metabolic health.
  • Lutein + Zeaxanthin: The antioxidants Lutein and Zeaxanthin are important for eye health and may lower the risk of macular degeneration and cataracts.

Mango:

Is low in calories, yet high in nutrients.

Is an excellent source of:

  • Dietary Fiber: May help reduce blood sugar levels, and is therefore beneficial against diabetes and for metabolic health.
  • Vitamin C: May help boost the immune system. May have positive effects on skin health, tissues, bones, teeth. Helps iron absorption.
  • Vitamin A: May help boost the immune system and fight infections.
  • Vitamin B: May help the body obtain energy. It is involved in hormone and good cholesterol production.
  • Vitamin K: An important nutrient that is involved in blood clotting and binding calcium. It may help prevent osteoporosis.
  • Vitamin E: Anti-inflammatory. May help support the immune system, cell function, and skin health.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.
  • Magnesium: Important mineral that may be protective against type 2 diabetes and heart disease.
  • Other Antioxidants: May help counter free radical damage linked to cancers, diabetes and other illnesses.

Ginger:

Is closely related to Turmeric and Cardamon. It is often referred to as one of the most health beneficial spices next to Turmeric. Ginger is a flowering plant originating from China. It is the root of the ginger plant that is commonly used as a spice. Common use of ginger is as the root itself or in powder form.

Potential health benefits:

  • May have anti-inflammatory and antioxidant effects.
  • May help improve digestion and stomach issues.
  • May help reduce morning sickness, sea sickness, chemotherapy-related nausea and general nausea.
  • May help reduce inflammation in the colon.
  • Is often used as a breath-freshener. It may help fight mouth-bacteria and may be beneficial to reduce gingivitis.
  • May help fight the flu and common cold virus.
  • May help reduce muscle pain and soreness.
  • May help with osteoarthritis due to its anti-inflammatory properties.
  • May help lower blood sugar levels and improve heart disease risk factors in people with type 2 diabetes.
  • May help lower cholesterol and blood triglyceride levels.
  • May help fight cancer cells.
  • May help reduce menstrual pain.
  • May help improve brain function and may help protect against Alzheimer’s disease.

Lime:

Is an excellent source of:

  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.
  • Calcium: Plant-based source of calcium, a nutrient that is important for bone health and other cellular functions.
  • Magnesium: Important mineral that may be protective against type 2 diabetes and heart disease.
  • Vitamins A: May help boost the immune system and fight infections.
  • Vitamin B: It helps the body obtain energy. Is also involved in hormone and good cholesterol production.
  • Vitamin C: May help boost the immune system. May have positive effects on skin health, tissues, bones, teeth. Helps iron absorption.
  • Vitamin D:
    • Sometimes called the “sunshine vitamin”. Is produced in your skin in response to sunlight. May help regulate mood and warding off depression. Research found that Vitamin D deficiency was more common in people experiencing anxiety.
    • Regulates the absorption of Calcium + Phosphorus. Facilitates immune system function. Essential for growth and development of bones and teeth. It’s a fat-soluble vitamin.

Coconut chips:

Made out of coconut meat. Cholesterol-free. High in saturated fat and calories, and should therefore be consumed in moderation. However, a moderate amount of plant-based fat is said to be healthy by nutrition experts, as it is used by the body to produce energy.

Are an excellent source of:

  • Dietary Fiber: May help move food through the digestive system and aids bowel health.
  • Iron: Has an important function to carry oxygen throughout the body and to make red blood cells. Deficiency may cause anemia and lead to symptoms like fatigue.
  • Copper: The body uses copper to form red blood cells, bone, connective tissue.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.

Coconut water:

1 cup = 46 calories. Cholesterol-free. Beneficial to hydrate the body.

Is an excellent source of:

  • Dietary Fiber: Works to move food through the digestive system and aids bowel health.
  • Vitamin C: May help boost the immune system. May have positive effects on skin health, tissues, bones, teeth.
  • Potassium: A mineral that has been linked to reduced blood pressure and may therefore help to reduce the risk of heart attacks, strokes and kidney failure.
  • Magnesium: Important mineral that may be protective against type 2 diabetes and heart disease.
  • Manganese: Supports enzyme function and fat metabolism.
  • Other Antioxidants: May help protect the cells from free radicals.

Recipe:

Prep Time: 20 min

Blend Time: Approx. 3-5 min

Yield: 3 servings

Author: Angelika Hanna / Zest4Food

Ingredients:

  • 1/2 papaya, peeled, seeded
  • 1 cup carrot, diced
  • 1 ripened Alphonso mango
  • 1 avocado
  • 1/2 tsp fresh ginger, minced
  • 1 tbsp freshly pressed lime juice
  • Coconut chips, toasted and unsweetened
  • 1/2 cup coconut water
  • 1 cup non-chlorinated water
  • Natural sweeteners such as honey, stevia, agave, dates (optional) – I did not use any sweetener in my smoothie.

Instructions:

  1. In a large blender, place the papaya, mango, carrot, avocado, coconut chips, and ginger.
  2. Pour the liquid – coconut water, non-chlorinated water on top. Add lime juice.
  3. Close the lid and press the on button to start blending.
  4. When your mixture takes on a thick smooth consistency and is fairly well mixed, stop and taste for sweetness. (If you don’t find it sweet enough, add at this point the natural sweetener of your choice)
  5. Continue blending until all the ingredients are well combined into a thick orange smoothie.

Serve chilled. Enjoy!

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3 thoughts on “7 Vegan Power Smoothies: Day 2: The Tiger Orange

  1. Love the color of this one! I will have to look for papaya at the store. Did you have to cook your carrots to soften them a little before blending them? 😃🥕

    Like

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