A blog by runners. For runners.

Healthy Recipes for Runners: Mango Smoothies

This is the first recipe in Elizabeth Brown's “Healthy Recipes for Runners” series. Today's recipe is a Mango-Bean smoothie. She provides three different variations for people with different nutritional needs and preferences. She will be providing weekly recipes that will provide runners with the fuel they need. If you have a specific recipe you'd like to see featured, send us a tip!

When you're a busy, active, individual, it might seem impossible to fit in those much needed well-balanced meals, especially after a long run followed by a long day at work. That's why I've created some novel smoothies that you can throw in the blender and enjoy while getting ready for work, or pour into a Thermos brand stainless steel water bottle and drink on-the-go. Place your Thermos bottle inside a Built-NY neoprene sleeve and drink it for a mid morning or mid afternoon snack. How you decide to use this fuel is up to you. I'm just giving you food for thought.

It might seem weird to drink a smoothie made with beans but I created one as a request by someone looking for a “bean drink.” I thought about the nutritional profile of beans. They are nearly a complete protein and are very rich in many minerals which are often hard to get in the diet, but which are so important for active individuals. Then I thought about my preference for shakes and smoothies to drink throughout the day when I simply don't have time to sit and eat. I also considered the fiber content of beans which will help to slow the absorption of simple sugars. If you're sensitive to blood sugar fluctuations, you will find that these bean smoothies, with 13 grams of fiber per serving, play a positive role in keeping your energy on an even keel. The bean smoothies are rich in complex carbs with just enough protein to optimally replenish glycogen stores.

I'm offering three versions of the same smoothie.

Mango Bean Smoothie

Mango Whey Smoothie

Mango Bean and Whey Smoothie

The first one uses beans and milk which are complementary proteins. If you are lactose intolerant but can tolerate soy milk, I'd recommend using that over almond or rice milk because soy is a complete protein which helps to complement and complete the protein from other beans. Dairy milk does the same. But almond and rice milk are much lower in protein overall. So the total protein content will be less if you choose almond or rice milk.

I also provided the analysis for a shake made with whey protein powder in case some of you are not quite adventurous enough to try beans in a smoothie just yet. You will notice though that the fiber content is only about 3 grams instead of 13 grams, the omega-3 fats are lower, and the vitamin and mineral content is significantly lower. And as a final experiment, you have the option of using both whey powder and beans in your smoothie to really bolster both the protein and mineral content of this recipe. The bean and whey smoothie is my personal preference for the perfect post-run repletion.

This creation uses mango and mint. Mint contains natural anti-inflammatories, perfect for post workout. Feel free to use whatever fruit you have on hand in place of mangos.

Mango Bean Smoothie

Makes 1 serving-Ready in 5 minutes

  • 1/2 cup white beans (such as cannellini, navy or pinto)
  • 1/2 mango, rough chopped
  • 1 cup lowfat milk (any type: dairy, soy, almond or rice)
  • 2 Tbsp coconut, shredded, unsweetened
  • 6 mint leaves
  • 4-6 ice cubes, add gradually

Throw everything in a blender and blend. Add ice gradually until your reach a desired consistency. Pour into a glass and garnish with fresh, chopped mint.

Cost per serving: $1.44

Nutrition Facts
Serving Size
1 (shake/~20 oz-wt)
Amount Per Serving
Calories
386
Calories from Fat
90

Fat
10g

Omega-3 Fats
150mg

Sodium
141mg

Total Carbohydrates
56g

Fiber
13.0g

Sugars
30.0g
Protein
18g
% Daily Value*
Vitamin A 55% Copper 17%
Vitamin C 48% Vitamin B12 0%
Calcium 35% Vitamin B-6 14%
Riboflavin-B2 7% Iron 17%
Niacin-B3 14% Thiamin-B1 18%
Vitamin D 25% Vitamin E 8%
Folate 35% Pantothenic Acid5%
Magnesium 20% Manganese 38%
Phosphorus 18% Potassium 29%
Selenium 5% Zinc 8%
* Based on a 2000 calorie diet

Mango Whey Smoothie

Makes 1 serving-Ready in 5 minutes

  • 2 Tbsp whey protein powder (or any protein powder of your choice)
  • 1/2 mango, rough chopped
  • 1 cup lowfat milk (any type: dairy, soy, almond or rice)
  • 2 Tbsp coconut, shredded, unsweetened
  • 6 mint leaves
  • 4-6 ice cubes, add gradually

Throw everything in a blender and blend. Add ice gradually until your reach a desired consistency. Pour into a glass and garnish with fresh, chopped mint.

Cost per serving: $1.81

Nutrition Facts
Serving Size
1 (shake/~20 oz-wt)
Amount Per Serving
Calories
325
Calories from Fat
81

Fat
9g

Omega-3 Fats
40mg

Sodium
140mg

Total Carbohydrates
34g

Fiber
9g

Sugars
28.0g
Protein
27g
% Daily Value*
Vitamin A 55% Copper 10%
Vitamin C 48% Vitamin B12 0%
Calcium 31% Vitamin B-6 8%
Riboflavin-B2 4% Iron 3%
Niacin-B3 5% Thiamin-B1 4%
Vitamin D 25% Vitamin E 6%
Folate 4% Pantothenic Acid2%
Magnesium 5% Manganese 15%
Phosphorus 3% Potassium 18%
Selenium 3% Zinc 2%
* Based on a 2000 calorie diet

Mango Bean and Whey Smoothie

Makes 1 serving-Ready in 5 minutes

  • 1/2 cup white beans (such as cannellini, navy or pinto)
  • 2 Tbsp whey protein powder (or any protein powder of your choice)
  • 1/2 mango, rough chopped
  • 1 cup lowfat milk (any type: dairy, soy, almond or rice)
  • 2 Tbsp coconut, shredded, unsweetened
  • 6 mint leaves
  • 4-6 ice cubes, add gradually

Throw everything in a blender and blend. Add ice gradually until your reach a desired consistency. Pour into a glass and garnish with fresh, chopped mint.

Cost per serving: $1.99

Nutrition Facts
Serving Size
1 (shake/~20 oz-wt)
Amount Per Serving
Calories
458
Calories from Fat
90

Fat
10g

Omega-3 Fats
150mg

Sodium
140mg

Total Carbohydrates
57g

Fiber
13g

Sugars
30.0g
Protein
35g
% Daily Value*
Vitamin A 55% Copper 17%
Vitamin C 48% Vitamin B12 0%
Calcium 37% Vitamin B-6 14%
Riboflavin-B2 7% Iron 20%
Niacin-B3 14% Thiamin-B1 18%
Vitamin D 25% Vitamin E 8%
Folate 35% Pantothenic Acid5%
Magnesium 20% Manganese 38%
Phosphorus 18% Potassium 29%
Selenium 5% Zinc 8%
* Based on a 2000 calorie diet

It is my mission to save the world, one recipe at a time.
I hope you enjoy these recipes in good health!

Try these recipes and let us know which you prefer, and why! Comment below with your thoughts!

The Kitchen Vixen

Elizabeth Brown, RD

Elizabeth Brown, RD aka “The Kitchen Vixen” has always loved to cook, to fuel her body with the best energy sources that she can create. Elizabeth's goal is, and has always been, to motivate and educate the public about the health benefits of optimal nutrition and daily physical activity. She has over 20 years of professional experience from private counseling to personal training and even working as a private chef for the rich and famous of Malibu, CA. Elizabeth is thrilled to help other new, and seasoned runners, incorporate energy enhancing recipes into their diets. Just follow her lead and you'll feel energized as you head out for a jog, off to your job, or off to the races. Learn more about Elizabeth here!