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Coconut, Mango, Lime, and Turmeric Smoothie

Serves 1.


    Maintaining an anti-inflammatory diet is crucial for peak athletic performance. Spices such as turmeric and black pepper are thought to work in tandem (no pun intended) to reduce inflammation—a concern for cyclists.



    Because mango adds wonderful sweetness to this smoothie, you may wish to omit the honey or maple syrup to substantially reduce the total amount of sugars. Frozen mango cubes make a delicious dessert on their own, straight from the freezer, tasting a lot like sorbet.


    Coconut, Mango, Lime, and Turmeric Smoothie


    • 1/2 cup (125 mL) coconut water, plus more to thin
    • 1 Tbsp (15 mL) lime juice
    • 1 Tbsp (15 mL) honey or maple syrup
    • 1 cup (250 mL) frozen mango cubes
    • 2 Tbsp (30 mL) hempseeds
    • 1/4 tsp (1 mL) ground turmeric
    • 1/8 tsp (0.5 mL) ground black pepper
    • Pinch of salt
    • 2 ice cubes
    • 1 tsp (5 mL) chia seeds (optional)


    Per serving:

    • calories362
    • protein12g
    • fat13g
      • saturated fat1g
      • trans fat0g
    • carbohydrates53g
      • sugars45g
      • fibre5g
    • sodium228mg



    In high-speed blender, add all ingredients except chia seeds, if using, in order listed. Blend until smooth, thinning with additional coconut water as needed. Quickly pulse in chia seeds, leaving some texture. Pour into glass, chill for 10 minutes, stir, and serve.


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    This recipe is part of the Smoothies for Your Ride collection.



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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.