Rise & Shine Smoothie


 5 min
 2 people
Level: Easy


  • 1 1/2 cups coconut water
  • 2 cups pineapple, chopped
  • 1 cup mango, chopped
  • 2 sticks celery, chopped
  • 1 cup ice cubes


    1. Place all ingredients except for the ice into a blender and blend until smooth.
    2. Add the ice and blend until very smooth.

      This recipe is featured in our Books.

      A word from The Raw Food Girl

      I’m really enjoying pineapple at the moment. There’s just something so refreshing about it. Add that to my favourite fruit of all time (mango) and that’s a winning combo right there.

      I’ve deliberately kept the greens to a minimum to allow the flavours and colours of the fruits to ‘shine’ through. It’s fairly sweet, but I couldn’t resist adding in a few sticks of celery to the mix… It just goes against the grain to make a smoothie without putting anything green in it!

      Pineapple not only tastes incredible, it’s also an excellent source of vitamin C. In fact, one cup of fresh pineapple (165g) offers 131% of our recommended daily intake for vitamin C, so get it into you!

      We all know that vitamin C is good for us… Helps ward off colds, boost the immune system and all that… But why?

      Here’s what The University of Maryland Medical Centre has to say about it:

      ‘You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is needed for healing wounds, and for repairing and maintaining bones and teeth. It also helps the body absorb iron from non-heme sources.’

      So heck yes we need it!

      If we’re eating a predominantly plant-based diet then the iron we take in will be mostly non-heme, which is less absorbable then heme iron. Iron is vital for maintaining energy levels because it helps supply your body’s cells with oxygen.

      Vitamin C helps the absorption of both heme and non-heme iron, so I try to always take it in conjunction with plant foods that are particularly high in iron (like spinach, kale and broccoli.)

      I recently met a lady at one of my Raw Food Workshops who was on a strict vegan diet and had really suffered from iron deficiency. Her doctors recommended the usual: red meat, iron infusion, iron-infused foods – but instead she tried a different approach.

      Understanding the role of vitamin C in iron absorption, she dramatically increased her consumption of vitamin C, both via the food she ate and vitamin C supplements. After a few months of this I was very interested to learn that she no longer has an iron deficiency! Which is the most common nutritional deficiency in Australia.

      Eating pineapple before your greens can help your body absorb more iron. Just make sure it’s fresh, because canned pineapple contains only 32% vitamin C… In other words, the canning process kills over 4 times the amount of available vitamin C. So always eat fresh when possible!