Mango Ginger Smoothie

Tanya Eisenwasser

Print Recipe

Fresh mango blended with ginger, coconut milk, and hemp seeds.

Prep 5 min

Cook 1 min

Serves 1

Gluten-freeDairy-freeVegan

Ingredients

• 1 cup fresh mango chunks (about 1 medium mango)
• 1/2 cup full-fat coconut milk (canned or carton)
• 1/4 cup water
• 1 tablespoon hemp seeds
• 1/2 teaspoon fresh ginger, peeled and grated (or to taste)
• 1 tablespoon maple syrup (optional)
• Pinch of sea salt
• 1/2 cup ice

Instructions

Blend

1. Add the mango chunks to a blender.
2. Pour in the coconut milk and water.
3. Add the hemp seeds, fresh ginger, and a pinch of salt.
4. Add the maple syrup if using.
5. Add the ice.
6. Blend on high until completely smooth, about 45-60 seconds.

Serve

Pour into a glass and serve immediately. Sprinkle a few extra hemp seeds on top if you like.

Tips & Substitutions

• Start with less ginger and add more to taste. Fresh ginger is sharp, and a little goes a long way. Half a teaspoon is a gentle warmth.
• Freeze fresh mango chunks yourself for a thicker smoothie. Cube ripe but firm mango and freeze on a tray, then transfer to a bag. Avoid pre-cut mango that has been sitting in a container.
• Check coconut milk for additives like guar gum or carrageenan. Choose brands with just coconut and water if you are sensitive.
• Swap hemp seeds for a tablespoon of macadamia nuts. Both add creaminess and protein and are commonly well tolerated, though individual response varies.
• Rice milk is a simple coconut substitute. Oat milk also works, but check for added gums or emulsifiers if you are sensitive.

Why This Works

Fresh mango. Often tolerated when very fresh or frozen soon after cutting. Avoid overripe or pre-cut mango if you are sensitive, and use ripe but firm fruit for best results.

Fresh ginger. Commonly used in low histamine cooking and generally well tolerated. Early research suggests anti-inflammatory effects, though individual response varies.

Coconut milk. A non-fermented, dairy-free base. Choose additive-free brands if you react to gums like guar or carrageenan.

Hemp seeds. Often considered low histamine and well tolerated. They add protein, fiber, and essential fatty acids without changing the flavor much. Introduce slowly if they are new to you.

Storage

Best consumed immediately. Smoothies oxidize quickly and mango-based blends separate within minutes. If you need to wait, refrigerate in an airtight container for up to an hour. For anything longer, freeze leftovers in ice cube trays right away and re-blend the next day.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.