Jun 16

Tart Cherry & Mango Smoothie Recipe + Half-Marathon Countdown


With a half-marathon just around the corner and a love of delicious smoothies, my husband and I are embarking on the 7-Day tart cherry challenge. Thank you to the Cherry Marketing Institute for helping me to share this recipe with you..
Tart Cherry & Mango Smoothie Recipe | cookincanuck.com #healthy

There has been a lot of running going on, which means a lot of runner’s highs (we are a family of THOSE obnoxious people), too many sore muscles to count, plenty of days that we wanted to cut the run short and many more days when we felt as though we could have run forever. As race day draws nearer, we map out plans to get more sleep (ha!) and eat foods that will give us fuel to carry us up hills and over yonder.

You see, this Saturday is race day. And it’s a big one for our family.

Tart Cherry & Mango Smoothie Recipe | cookincanuck.com #healthy

Our 12-year old (M) will be running his first half-marathon and he is beyond excited. He started running with my running partner and I about a year and a half ago. He built up his mileage very gradually and eventually outpaced us. He ditched us (no hard feelings…harumph) and started running with my husband (Steve), who slowed down his own pace to help M train. My husband, M, my running friend and I are all running on Saturday, and I’m so excited to be a part of my son’s big run.


While M has been focusing on his training, Steve and I have been nursing various sore muscles. That’s what we get for running 11 miles DOWN the nearest canyon. If you’ve ever run downhill for any distance, you are probably moaning and groaning at the memory. Let’s just say that I couldn’t walk properly down the stairs for about 4 days.

Tart Cherry & Mango Smoothie Recipe | cookincanuck.com #healthy

Given our aching muscles, I had a chat with the people at Choose Cherries just in time. They told me the exciting news from their Recover with Red campaign and suggested that Steve and I take their 7-Day Tart Cherry Juice Challenge.

So, what’s the challenge all about? It involves incorporating tart cherry concentrate (2 tablespoons mixed with water) or tart cherry juice (1 cup) into your daily exercise/workout routine two times per day for seven days.

Easy enough.


Oxidative stress and temporary inflammation can be caused by strenuous exercise which, in turn, can cause muscle soreness and reduce one’s ability to recover quickly. A research team showed that a group of cyclists who drank tart cherry juice concentrate for several days before a three-day simulated race experienced less oxidative stress and inflammation than another group of cyclists who drank other beverages…sometimes as much as a 30 percent reduction.

Tart Cherry & Mango Smoothie Recipe | cookincanuck.com #healthy

So, Steve and I started downing the tart cherry juice and concentrate two times per day and will continue to do so this week. Sometimes we drink it straight and other times we mix it into smoothies. Even though it’s called “tart” cherry juice, it isn’t going to make you pucker in a bad way. Actually, we both really like drinking the juice straight. And if there’s a chance that it’s going to reduce my muscle soreness, then I say, “Bring it on!”

I’ll let you know how it goes at the end of the 7 days. The part-downhill half-marathon this Saturday will definitely be a good test!

Tart Cherry & Mango Smoothie Recipe | cookincanuck.com #healthy

This smoothie was a huge hit with the whole family and it took about 5 minutes to whip up. Four ingredients: tart cherry juice, frozen mango chunks (found at the supermarket), Greek yogurt and a touch of agave nectar (or honey). Thanks goodness it’s so easy, because I don’t have the brain power or energy to pull off something more complicated after a long run. With a good mixture of carbs and protein, and a dose of the tart cherry juice, the smoothie makes a great recovery drink following a tough workout.

Find these ingredients on Amazon: 100% Cherry Juice and Agave Nectar

More tart cherry recipes:

Tart Cherry Recipes | cookincanuck.com
Cookin’ Canuck’s No-Bake Cherry Almond Granola Bites {Low Sugar, Gluten-Free}
Cookin’ Canuck’s Grilled Endive with Pistachios, Dried Cherries & Feta Cheese
Fake Food Free’s Tart Cherry Margarita
Lemons for Lulu’s Grilled Cherry & Brie Pizza
Nutrition Stripped’s Tart Cherry Chia Pudding

Tart Cherry & Mango Smoothie Recipe + Half-Marathon Countdown
Prep time
Total time
Calories 234.9 / Total Fat 0g / Saturated Fat 0g / Cholesterol 3,8mg / Sodium 46.9mg / Total Carbohydrates 49.9g / Fiber 2.3g / Sugars 43.5g / Protein 9.8g / WW (Old Points) 4 / WW (Points+) 6
Serves: Serves 2
  • 1 ½ cups tart cherry juice
  • 1 ½ cups frozen mango chunks
  • ¾ cup plain non-fat Greek yogurt
  • 1 tsp agave nectar or honey
  1. Place the tart cherry juice, frozen mango chunks, Greek yogurt and agave nectar in a heavy-duty blender. Puree until smooth.
  2. Pour into 2 glasses. Serve.
From the kitchen of Cookin' Canuck | cookincanuck.com
Nutrition Information
Serving size: 1 smoothie Calories: 235 cal Fat: Fat 0g

Find these ingredients on Amazon: Ancho Chili Powder/Pepper and Ground Cumin

Disclosure: This post is sponsored by Choose Cherries . All opinions expressed are my own. Also, this post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!

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{ 17 comments… read them below or add one }

1 Katrina @ Warm Vanilla Sugar June 16, 2014 at 4:38 am

This is so excited!! Such a big race for a guy his age. Wishing you all the best! xx


2 Dara June 16, 2014 at 6:53 am

Thanks, Katrina. He’s so excited and has been working so hard!


3 Taylor @ Food Faith Fitness June 16, 2014 at 4:43 am

I’m not much of a runner, but I am a weight lifter, so I feel ya on sore muscles. This smoothie does indeed look like the perfect follow up to a tough workout. OR for breakfast…since I don’t know if I can wait that long to drink it! :) Pinned!


4 Dara June 16, 2014 at 6:54 am

Thanks, Taylor. I know that there have been studies done with tart cherry juice for weight lifters, too…with positive results.


5 Rachel @ Baked by Rachel June 16, 2014 at 5:49 am

Eek!! Good luck!! Can’t wait to hear how it goes :) And this smoothie sounds so good! Would be perfect for breakfast or snacking!


6 Dara June 16, 2014 at 6:54 am

Thanks, Rachel! Oh yes, I happily sip on this smoothie at any time of the day.


7 Kristen June 16, 2014 at 5:50 am

I am so excited for you guys!! So awesome!


8 Dara June 16, 2014 at 6:54 am

Thanks, Kristen! It should be a fun day.


9 Brenda @ a farmgirl's dabbles June 16, 2014 at 7:10 am

Wow. Good luck with the upcoming race, that’s awesome! And yummy smoothie, love this fruit combo!


10 Lori June 16, 2014 at 7:55 am

We are huge fans of cherry juice for recovery. Best wishes for your race and thanks so much for the link. Cheers!


11 Happy Valley Chow June 16, 2014 at 8:04 am

What a delicious smoothie! Great job :)

Happy Blogging!


12 Christine from Cook the Story June 16, 2014 at 8:42 am

This sounds SO healthy and delicious!


13 Millie l Add A Little June 16, 2014 at 11:12 am

Love the sound of this fruity smoothie!! Good luck on the race too :)


14 Stephanie Weaver, The Recipe Renovator June 16, 2014 at 7:53 pm

Healthy, and as always your photos are gorgeous. I hope the race went/goes well!


15 Rachel June 17, 2014 at 4:36 pm

Ooh I love tart cherries! The smoothie sounds amazing. Good luck on your half-marathon! Would it by chance be the Seattle Rock and Roll? 😉 I have a few friends that are doing it this weekend!


16 Carol at Wild Goose Tea June 17, 2014 at 5:50 pm

Do I love tart cherries!!!!! I grew up with a pie cherry tree. My pony kept trying to run under it to knock me off. I rode bareback. She never succeeded, but I did end up with a few scratched noses. This looks luscious to me.


17 Coworking Spaces San Francisco September 19, 2014 at 10:32 am

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