The Purple Passion Smoothie

This Purple Passion Smoothie is perfect any time of the day. The 3 cores ingredients of mangoes, carrots, and blueberries blend to form a thick smoothie that can also be enjoyed with a spoon as a smoothie bowl. If you prefer to make smoothies with frozen ingredients instead of fresh ones do not worry! In fact, I love to make this smoothie with frozen blueberries, frozen mangoes, and frozen baby carrots. This makes for a fantastic dessert or refreshing drink on a hot day.

Purple Passion Smoothie

The Purple Passion Smoothie topped with chia seeds and sesame seeds.

The Purple Passion – Ingredients


Info about The Purple Passion Smoothie

Even though it has more ingredients than I normally use it is still really quick to make. The key to creating smoothies quickly is definitely having easy to prepare ingredients. Because I’m using frozen mangoes, baby carrots and blueberries making the smoothie takes no time at all.  Indeed I also keep the seeds and nuts to hand so from deciding to make the smoothie to have all the ingredients in the blender takes less than 1 minute.

  • The Purple Passion Smoothie has 7 ingredients that when combined together make a relatively low-calorie smoothie (329 kcal)

In the beginning, making smoothies can take a long time and people can feel it takes too much effort. The big breakthrough for me was having ingredients with a long shelf life that were basically ready to go, this reduced preparation time immensely. The easiest you make the preparation the more smoothies you will make!

Macro Nutrients – The Purple Passion has a good balance of macronutrients. It has just under 18 grams of protein and 54 grams of carbohydrates. Of these carbohydrates around 29 grams are in the form of simple sugars. This smoothie has a very low amount of saturated fat (1.4 grams) and around 9 grams of other fats. As with most fruit smoothies, this one has a high amount of fiber. Fiber is an important macronutrient that many people do not get enough of. This smoothie has 10 grams of fiber which depending on your diet is around a third of your recommended daily intake.

Micro Nutrients – Mangoes and carrots both contain high amounts of vitamin A. This smoothie has 761 μg of vitamin A which is around 85% of your RDI. The Purple Passion is also high in vitamin C, Thiamin and vitamin B12. In addition to these vitamins, it also has good amounts of other vitamins with the lowest amount of any one vitamin being vitamin E (2 mg). 2 mg of vitamin E is about 11% of your RDI so even though it is lower than the others it is not that bad at all. Along with a good variety and amount of vitamins this smoothie has a strong mineral profile.

  • The Purple Passion has high amounts of iron and phosphorus.

Extra Nutritional Information – Blueberries are a fantastic source of polyphenols and antioxidants. Thanks to them this smoothie has over 1 gram of combined antioxidants and polyphenols. Oats and carrots also contain these important compounds although in much smaller amounts. There is also a great omega 3 to omega 6 ratio. There is 1 gram of omega 3 to 3 grams of Omega 6. Remember we want to try and maintain a ratio of 1:4 or better.

SmoothFuel Nutritional Score

The Purple Passion scored 76 in the Smooth Fuel Nutritional Score, which is a very good score. It scored very well in each individual component.  The Purple Passion Smoothie has a high amount of fiber, 29% of your daily needs. Even though this is not bad in any way when we compare the number of calories in the smoothie to the amount of fiber we see that there is almost double the amount of fiber. Be careful not to consume too much fiber. Fiber is essential for a healthy digestive system but too much can cause problems. The Purple Passion received a slight bonus from having a very low amount of saturated fat. There is a high amount of antioxidants and polyphenols and accordingly, the nutritional score got a nice boost because of this. It also received a perfect score for having a great ratio of omega 3 to omega 6.

Nutrients and RDI Values for The Purple Passion Smoothie