We found a beautiful papaya at our favorite natural foods store the other day and our 3 ½ year old was so excited to have some!! In his own words, it was ‘yummy, yummy’ as he says for all foods he loves. I put some papaya along with mango and strawberry on the top of this equally delish green smoothie:
- 4 medium bananas (472 g)
- 1 medium orange (131 g)
- 4 small leaves of kale (40 g)
- ¾ cup chopped mango (124 g)
On top of the smoothie:
- ¼ cup strawberries (55 g)
- ¼ cup papaya (50 g)
- ¼ cup mango (41 g)
- Fresh peppermint sprig
Nutrient analysis:
| Nutrient Content | Dietary Reference Intakes (DRIs) – not including pregnancy and lactation or children | |
| Calories | 634 | |
| Vitamin B1 | 0.5 mg | 1.1 mg for women 1.2 mg for men |
| Vitamin B2 | 0.3 mg | 1.1 mg for women 1.3 mg for men |
| Vitamin B3 | 5.5 mg | 14 mg for women 16 mg for men |
| Vitamin B5 | 2.5 mg | 5 mg for both men and women |
| Vitamin B6 | 1.4 mg | 1.3 mg for both men and women 50 and under 1.5 mg for women over 50 1.7 mg for men over 50 |
| Folate | 232 mcg | 400 mcg for both men and women |
| Vitamin A (RAE) | 233 mcg | 700 mcg RAE for women 900 mcg RAE for men |
| Vitamin C | 283 mg | 75 mg for women 90 mg for men |
| Vitamin E | 3.0 mg | 15 mg for both men and women |
| Calcium | 216 mg | 1,000 mg 19-70 year-old men and 19-50 year-old women. 1,200 mg 70+ year-old men and 50+ year-old women. |
| Iron | 1.6 mg | 18 mg pre-menopausal women 8 mg for men and post-menopausal women |
| Magnesium | 193 mg | 310 mg 19-30 year-old women 320 mg 31+ year-old-women 400 mg 19-30 year-old men 420 mg for 31+ year-old-men |
| Potassium | 2379 mg | 2,600 mg for women 3,400 mg for men (used to be 4,700 mg for each) |
| Zinc | 1.3 mg | 8 mg for women 11 mg for men |
You can add more strawberries or other berries to the blended portion of the smoothie to increase the already notable nutrient content even more. Concerned about blending bananas with berries because of polyphenol oxidase? We’ll be talking about this controversial topic on our webinar next week.
Stay tuned!
