Kiwi mango smoothie

By Penelope Henderson, MSc, RNutr/ 07/20/2023
kiwi mango smoothie in a glass with a straw and a whole kiwi next to it

Smoothies are one of my favourite ways to include more fruit and vegetables into my kids diets. Often we have fruit for pudding and they will turn it down but if I say ‘lets have a smoothie’ they are more likely to eat it. I created this kiwi mango smoothie to incorporate more fibre, fruit and dairy at the same time. It’s easy, tasty and packed with vitamin C. I hope you like it too!

How healthy are smoothies?

They are very healthy unless you start adding lots of sugar like honey or lots of fruit juices. By blending fruit from its whole form rather than extracting the juice you are getting the fibre from the fruit and not a massive hit of fruit sugars. So don’t use mango and kiwi juice as an alternative to the whole fruit.

Smoothies can contain dairy or dairy alternatives which provide calcium and gives a nice creamy texture.

Mango and kiwi smoothie benefits

  • Many health benefits – including a good dose of vitamin C from the mango and kiwi.
  • Quick to make – only 5 minutes!
  • A filling smoothie you can have for a snack, breakfast or dessert
  • Can be made in advance and stored in the fridge for a day
  • Great for lunchboxes
  • A balanced nutritious meal

This mango kiwi smoothie recipe contains lots of ingredients to help with constipation as well such as kiwi, mango and flaxseed. If you are looking to find the best smoothies for constipation then you may like to check out my blog.

Ingredients

Heres what I included in this recipe;

Mango

I used frozen mango for convenience and price. It is already peeled and in chunks so you can just take it straight from the freezer. Also you can just use what you need without wasting any. Fresh is also fine to use. If you want to use fresh mango then select a ripe mango that is soft when you squeeze it.

Kiwi

A whole kiwi and half a kiwi

I used a fresh, ripe kiwi but you could use a frozen one too. The green kiwis are cheaper which i used but if you wanted an even sweeter variety then you can buy yellow kiwis. Select a ripe kiwi that is soft when squeezed.

Banana

A ripe or really ripe banana is better for smoothies as they add more sweetness. Select a banana that is yellow with some brown spots for the perfect ripeness.

Plain yoghurt

Full fat plain yoghurt with no added sugar or a plain kefir (fermented yoghurt)

Flaxseeds

Make sure you use the ground flaxseeds. I used a small amount to add fibre and because it’s ground it is fine in texture you can’t taste it.

A wooden bowl of ground flaxseed and wooden spoon

Milk

Any type of milk is fine. I used semi skimmed cows milk but you can use a dairy alternative if you prefer.

How to make kiwi mango smoothie in simple steps

Step 1. If using a fresh kiwi and mango, peel and chop into large chunks, around 4 pieces is fine for the kiwi. Also the same for the mango and I would suggest using half a mango but if it is a small one then a whole one could be used. If using frozen then around 8- 10 chunks.

Step 2. If using a hand blender then place the kiwi and mango pieces into a large jug. If using a food blender place them inside this.

Step 3. Peel and break a banana up into chunks with your hands and add this to the jug or blender too.

Step 4. Add 1/2 tbsp flaxseeds or a less if you don’t want too many bits. Also add about 5 tablespoons of milk and 100g plain yoghurt. This is about the same amount as a small pot of yoghurt.

Step 5. Blend until smooth. If you find it too thick then add some more milk, water or ice cubes until you reach your desired consistency.

Step 6. Pour into glasses and serve straight away. If you are going to save for later then cover and store in the fridge.

kiwi mango smoothie in a glass with some flaxseeds sprinkled on top

Kiwi mango recipe

kiwi mango smoothie in a glass with a straw and a whole kiwi next to it

Kiwi Mango smoothie

Penelope Henderson, BSc, MSc, RNutr
An easy, creamy and vitamin packed smoothie
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course Breakfast, Snack
Servings 2 people

Ingredients
  

  • 100 g plain yoghurt
  • 1/2 tbsp flaxseed ground
  • 1 medium banana ripe
  • 5 tbsp milk can use milk of choice
  • 1 medium kiwi peeled
  • 8 chunks mango peeled

Instructions
 

  • Peel and chop the kiwi into cubes. Add to a jug or food blender.
  • Peel and chop the mango (if fresh) or simply add if frozen.
  • Peel and break the banana into pieces and add to the jug.
  • Add the flaxseeds, yoghurt and milk
  • Blend until smooth and add more milk if desired.
  • Pour into glasses and chill until ready to serve.

Video

Notes

Suitable for babies from 7mths. 
Keyword kiwi mango smoothie

Did You make this kiwi mango smoothie recipe?

Make sure to tag me on Instagram @nutrition2nourishflourish so I can see and share your creations!

Recipe FAQ

What ingredients can I swap out?

You can swap the milk for a dairy alternative or coconut milk. If you prefer you could even use water instead. For the yoghurt you can use a unsweetned kefir instead or a non dairy alternative.

How do I serve kiwi mango smoothie?

Simply pour into your choice of glass or cup and serve. For kids it’s more fun to add a straw or if it’s a thick smoothie then a tall spoon so they can dig right into it. To make it more attractive you could use a colourful cup or a cup with a fixed straw.

This smoothie can also be poured into a smoothie pouch sealed and kept in the fridge. It can then be taken out and about or in a packed lunch but used within 24 hours.

A white smoothie pouch with yellow lid

What portion size do I give my child?

 This recipe makes 2 cups. For younger children they may only want half a cup.

 How do I store leftover smoothies?

The smoothie needs to be stored in the fridge once made or consumed straight away. It can be kept in the fridge for up to 24 hours.

How long will smoothies last in the fridge?

Once prepare the smoothie will last in the fridge for 24 hours. You may need to give it another stir before drinking because it can get separated.

Should you use fresh or frozen mango and kiwi?

You can use either fresh or frozen. It is just up to your preference. If you use frozen you will find the mixture thicker than if you use fresh.

Other smoothie recipes

Finally I would love to know how do you like to use mangoes and kiwis?

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MEET THE AUTHOR
Author Penelope Henderson

Hi I’m Penelope Henderson RNutr Registered Nutritionist specialising in children’s nutrition and responsive feeding therapy.

I am a mum of 2, with over 15 years of experience in nutrition. I support parents to feel confident in how and what to feed their child. I hope you find my recipes and nutrition posts useful, so you can enjoy stress free cooking and mealtimes.

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