Coconut/Avocado/Mango Smoothie

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Coconut/Avocado/Mango Smoothies

This is so good!!!

Course beverage, Smoothie
Cuisine American
Prep Time 5 minutes
Total Time 5 minutes
Servings 3
Calories 3796 kcal
Author Deborah Chapman


  • 2 yellow ripe mangos
  • 1 small ripe hass avocado, or half of a medium/large
  • 1 tbsp coconut manna, optional
  • 2 cups coconut water
  • 6-8 cups of ice
  • 1 tsp unsweetened shredded coconut, for garnish
  • 1-3 tsp honey


Recipe Notes

  • In a blender add all the ingredients except 2 cups of the ice, the coconut chips and honey blend all ingredients until it is a thick and smooth consistency.
  • used a ninja blender on the smoothie settings, any blender will do just blend until your smoothies is nice and thick..
  • If you find the consistency is not thick enough add another cup of ice until you acquire your level of thickness add honey until blended garnish with the shredded coconut and enjoy.
  • I love to add coconut mana it adds such flavor to my smoothies as well as my frozen pina coladas as well it is a great stapler to have in your pantry. 

*You can also substitute and garnish with coconut chips.

*Use as many organic products as possible.

Nutrition Facts
Coconut/Avocado/Mango Smoothies
Amount Per Serving
Calories 3796 Calories from Fat 3924
% Daily Value*
Fat 436g671%
Saturated Fat 356g2225%
Sodium 168mg7%
Potassium 400mg11%
Carbohydrates 8g3%
Fiber 2g8%
Sugar 6g7%
Protein 1g2%
Vitamin C 4mg5%
Calcium 38mg4%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Spicy Roasted Brussel Sprouts

Spicy Roasted Brussel Sprouts

Adding some red pepper flakes gives this dish that added kick.

Course Side Dish
Cuisine American
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4 people
Calories 1 kcal
Author Deborah Chapman


  • 1 1 lb bag brussel sprouts
  • 2-3 tbsp olive oil, extra virgin or organic refined coconut oil melted
  • 1/2 tsp kosher salt
  • 1/4 tsp black fresh pepper
  • 2-3 tbsp shallots, chopped
  • 1/4 tsp red pepper flakes
  • 1 tsp balsamic vinegar reduction optional

Recipe Notes

  • Pre-heat oven to 400 degrees. 
  • Wash brussel sprouts and drain off excess water,  pat dry with paper towel and cut brussel sprouts in half. 
  • Add brussel sprouts, shallots, salt, pepper and red pepper flakes on to a sheet pan or cookie sheet add the olive oil and mix well then spread out evenly on to the sheet pan, do not over-crowd the pan and bake for about 20 minutes or until fork tender and a little crisp but not burnt. 
  • Drizzle the balsamic vinegar reduction and serve immediately and enjoy.

*Be sure to check and shake your brussel sprouts in the pan or stir gently with a wooden spoon every 5 minutes so they cook evenly and do not burn.

*use organic ingredients when possible

Nutrition Facts
Spicy Roasted Brussel Sprouts
Amount Per Serving
Calories 1 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 293mg13%
Carbohydrates 1g0%
Sugar 1g1%
Protein 1g2%
Vitamin A 37IU1%
Vitamin C 1mg1%
* Percent Daily Values are based on a 2000 calorie diet.