Healthier Mango Lassi
Recipe contributed by Farhana and adapted by Lucy Jessop ( ANutr) for Tiffin Walli
Leave out the mint and lime for a more traditional Lassi.
Serves 4-8
Total time 10 mins
250g fresh ripe mango/ frozen mango chunks ( 1 large mango, stone removed)
375ml Kefir ( or 250ml natural yogurt and 125ml milk), cold from the fridge
A little extra milk, if you prefer a thinner consistency
1 ice cube
A large pinch ground cardamom
Squeeze of lime juice, optional
A couple of mint leaves, optional
1/4 -1/2 tsp sugar or honey (if required – try to avoid if possible, ripe mango can be sweet enough)
Method:
Put the mango flesh, kefir, ice cube and cardamom into a blender and blitz until smooth. Add the mint and lime juice here too, if using.
Add 1⁄4 tsp of sugar if you prefer it a little sweeter add this gradually and use measuring spoons to control the amount.
Chill in the fridge or freezer for a few minutes or pour over ice glasses and serve straight away.
Tips
Fresh/frozen mango, or tinned mango in juice contains half the amount of sugar as mango pulp
Remember serving size is important with smoothies.
Aim for no more than 200ml per serve.
Why is this healthier?
Mango is rich in beneficial vitamins and minerals -carotenoids (e.g. lutein( which protects eye health. Vitamin C is key for healthy skin and for absorbing iron. Potassium helps to balance sodium in the body.
Fresh/frozen mango has no added sugar – so is healthier than mango pulp, which does contained added sugar.
You can control the sweetness by adding a little sugar if you need – starting with 1⁄4 tsp per serving, but ripe mango should be sweet enough.
Kefir/natural yogurt contain lost of beneficial bacteria (probiotics) – these are important for a healthy, balanced and diverse gut microbiome. A healthy gut, helps to reduce risk of inflammation associated with Type 2 diabetes.