Mango smoothie

Method
Prep:5min  ›  Ready in:5min 

1. Peel the skin off the mango and cut the flesh away from the stone. Chop the flesh 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. Sweeten with honey.
3. Pour into 2 tall glasses and sprinkle the cardamom seeds over the top. Serve immediately.

Some more ideas

For a tropical banana smoothie, replace the mango and plain yogurt with 1 large sliced banana and 150 g (5½ oz) low-fat, tropical fruit-flavoured yogurt. * To make a kiwi and raspberry smoothie, use 2 peeled and chopped kiwi fruits, 225 g (8 oz) raspberries and 300 ml (10 fl oz) apple or white grape juice. Sweeten to taste with a little honey, if necessary. * Try a pear and blackberry smoothie, made with 2 peeled, cored and chopped ripe dessert pears, 125 g (4½ oz) blackberries, the pulpy flesh of 2 passion fruit and 300 ml (10 fl oz) cranberry juice. * Another delicious smoothie is pineapple and strawberry. Use 1 peeled, cored and chopped small pineapple with 225 g (8 oz) strawberries, 300 ml (10 fl oz) 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.

Each serving provides

Excellent source of vitamin A, vitamin C, vitamin E. Good source of calcium, vitamin B2, vitamin B6, vitamin B12. Useful source of copper, folate, niacin, potassium, vitamin B1, zinc.