How to Make a Mango Smoothie
Mango smoothies can be a healthy breakfast choice or a delicious, light dessert in the hot summer months. Mangoes are sweet and aromatic, and high in Vitamins A and C and iron. The beauty of smoothies is the vast array of choices when it comes to ingredients. You can easily customize both versions to suit your individual tastes and preferences. Does this Spark an idea?
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Instructions
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Low-Fat Mango Smoothie
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Dice up one cup of ripe mango with a paring knife. To do this, carefully cut through the fruit, working around the stone in the center. Once you have cut all the way around, split the mango in half and pull out the seed. Then, cut a hatch pattern into the meat of the mango, making sure not to cut through the skin. Using a large dinner spoon, scoop out the fruit, leaving behind only the skin.
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Add the mango, along with half a cup of very cold juice, into a large blender. Pineapple often pairs well with mango, although a natural tropical mix or papaya puree would also work well.
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Squeeze the juice of one lime into the blender, making sure the seeds do not make it into the mixture. To do this, you can either squeeze the lime over your hand to catch any seeds, or squeeze the juice through a strainer.
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Peel and slice one very ripe banana and add it to the rest of the ingredients in the blender.
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Peel a small piece of fresh ginger and grate 1/2 tsp. of it directly into the other ingredients. To peel ginger, take a small spoon and gently scrap off the outer brown skin to expose the flesh. You can use a small micro plane or simply mince the ginger finely.
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Add three cubes of ice to the blender and use the pulse function to chop up the ice. Then, turn the blender on high and mix until smooth.
Yogurt Mango Smoothie
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Dice up one and a 1/2 cup of mango and add the fruit to a blender.
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Measure out a 1/2 cup of juice and add it to the mango. Orange juice is often a good choice here, although apple or a berry mix juice are also good additions to a mango smoothie.
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Add 1 1/2 cups of plain, Greek yogurt to the blender. You can also use a low-fat version or a vanilla flavored yogurt; fruit yogurt may overpower the flavor of the mango.
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Sweeten the mango smoothie with two tablespoons of honey.
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Add 1 tsp. of rosewater to the mixture for a unique taste and scent. You can purchase rose water at an Indian specialty store, or in the ethnic isle of many major grocery stores.
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Dump in a 1/2 cup of ice cubes and pulse the mango smoothie until the ice is chopped. Then, blend thoroughly until the smoothie is creamy.
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Tips & Warnings
If fresh mango is not available, you can use frozen, cubed mango and reduce or eliminate the amount of ice in the recipes.
For additional health benefits, try adding ground flax seed, whey protein or even peanut butter to up the protein and fiber in these smoothies.
References
- Photo Credit Jupiterimages/Photos.com/Getty Images
