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Mango Lassi
Adjust the amount of sugar in this recipe based on your personal
preference and the ripeness of your mango—riper mangoes are sweeter.
Makes 2 cups (500 ml)
4
ice cubes
1
ripe mango, peeled, pitted and cut into ½-inch (1.25 cm) pieces
1½
cups (375 ml) plain, whole-milk yogurt
½
teaspoon (2.5 ml) ground cardamom
½
teaspoon (2.5 ml) ground cinnamon
Pinch kosher salt
3
teaspoons (15 ml) granulated sugar, divided
1. Put the ice cubes, mango, yogurt, spices and salt into the blending
cup. Select High and blend, using a gentle up and down motion, until
smooth, about 1 minute. Taste and add sugar, 1 teaspoon (5 ml) at a
time, blending after each addition until desired sweetness is reached.
2. Serve immediately.
Note: If a thinner drink is desired, add cold water, a tablespoon
(15 ml) or two (30 ml) at a time, blending after each addition, until desired
consistency is achieved.
Nutritional information per serving [1 cup (250 ml)]: Calories 223 (25% from fat)
• carb. 34g • sugar • pro. 9g • fat 6g • sat. fat 4g • chol. 23mg
• sod. 181mg • calc. 319mg • fiber 2g
Power Blast Protein Smoothie
Make this for a post-workout pick-me-up.
Makes about 2 cups (500 ml)
1
cup (250 ml) rice milk (any milk or milk alternative may
be used)
½
cup (118 ml) frozen mango pieces
1
cup (237 ml) chopped fresh pineapple
½
banana, cut into ½-inch (1.25 cm) pieces
1
/
3
cup (75 ml) plain, whole-milk yogurt
2
tablespoons (30 ml) protein powder
1. Put all of the ingredients, in the order listed, into the blending cup.
Select High and blend, using a gentle up-and-down motion, until
smooth, about 30 to 45 seconds.
2. Serve immediately.
Nutritional information per serving [1 cup (250 ml)]: Calories 163 (7% from fat)
• carb. 30g • sugar 18g • pro. 10g • fat 1g • sat. fat 0g • chol. 0mg
• sod. 146mg • calc. 36mg • fiber 1g
Simple Fruit Smoothie
Tweak this recipe with any type of fruit or juice. If you do not
have frozen fruit on hand, fresh fruit is an easy substitution.
Makes about 1 cup (250 ml)
½
cup (125 ml) orange juice (any juice alternative may be used)
1
cup (237 ml) frozen strawberries
1
small to medium banana, cut into 1-inch (2.5 cm) pieces
1. Put all of the ingredients, in the order listed, into the blending cup.
Select High and blend, using a gentle up-and-down motion, until
smooth, about 45 to 60 seconds.
2. Serve immediately.
Nutritional information per serving [1 cup (250 ml)]: Calories 275 (4% from fat)
• carb. 70g • sugar 51g • pro. 3g • fat 1g • sat. fat 0g • chol. 0mg
• sod. 6mg • calc. 42mg • fiber 5g
Watermelon-Mint Refresher
This summery drink doesn’t require any extra liquid to blend—
the watermelon is watery enough.
Makes 2 cups (500 ml)
1
cup (237 ml) frozen strawberries
1
tablespoon (15 ml) fresh mint leaves
2
cups (473 ml) chopped watermelon,
cut into ½-inch (1.25 cm) pieces
1. Put all of the ingredients, in the order listed, into the blending cup.
Select High and blend, using a gentle up-and-down motion, until
smooth, about 30 seconds.
2. Serve immediately.
Nutritional information per serving [1 cup (250 ml)]: Calories 75 (10% from fat)
• carb. 18g • sugar 3g • pro. 1g • fat 1g • sat. fat 0g • chol. 0mg
• sod. 5mg • calc. 24mg • fiber 2g