Sizzling Summer Smoothies: Mango and Banana with a Twist

Smoothies are speedy and satisfying fruit drinks - as thick as a milk shake - that can either made with milk and yogurt or just with pure fruits juice pulp .Almost any fresh can be used , on its own or in combination. To serve more than 2 , simply make a second batch of smoothies

Ingredients

• 1 Ripe Mango
• 150 g ( 5 Oz ) Semi- skimmed milk, chilled 1 tsp clear honey, or to taste seeds from 6 cardamom pods. 

Preparation time : 5 Minutes 

Preparation : (1 idea)

1. Peel the skin off the mango and cut the flesh away from the stone. chop the fresh away from the stone. Chop the fresh roughly and place it in a blender or food processor , process until smooth . 

 

     2. Pour in the yogurt and milk, and continue to process until well mixed and frothy 

     3. Sweeten with honey to taste. 

     4. Pour into 2 tall glasses and sprinkle the cardamom seeds over the top, serve immediately. 

 

Preparation : (2 idea)

     1. For a tropical banana smoothie , replace the mango and plain yogurt with 1 large sliced banana and 150 low-fat , tropical fruit - flavoured yogurt. 

   

       2. To make a kiwi and raspberry smoothie , use 2 peeled and chopped kiwi fruits ,255 g (8 oz) raspberries and 300 ml (10 fl oz) apple or white grape juice

     3. Sweeten to taste with a little honey, if necessary. 

       4. Try a pear and blackberry smoothie , made with 2 peeled ,   cored and chopped ripe dessert pears, 125 g (10 fl oz)  blackberries , the pulpy flesh of 2 passion fruit and 300 ml cranberry juice. 

     5. Another delicious smoothie is pineapple and strawberry, Use 1 Peeled , cored and chopped small pineapple with 225 g strawberries, 300 apple juice and 1 tbsp elderflower cordial.

Plus points 

• Smoothies are made very quickly, using raw fruit, so they retain the maximum, nutritional value of their ingredients .
• When made with milk and yogurt, a smoothie will also contain protein , calcium and many B vitamins - getting close to being a meal in a glass.
• Mango is an excellent source of the antioxidant beta- carotene , which the body can convert into vitamin A . This vitamin is essential for healthy skin and good vision, especially in dim light . Mangoes also provide substantial amounts of vitamin C as well as vitamins B6 and E . 

Kcal 207

protein 10 g 

Fat 3 g 

Carbohydrate 37 g 

fibre 4 g