Mango smoothie

                          A chill drink for hot summer!

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

Preparation time 5 minutes      Serves 2

Ingredients :

1 ripe mango

1/2 cup (85 g) plain low-fat yogurt, chilled

200 ml skim milk, chilled

1 tsp honey

seeds from 6 green cardamom pods

Preparation :

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 two glasses and sprinkle the cardamom seeds over the top.

  Serve immediately.

Some more ideas....

Tropical banana smoothie Replace the mango and plain yogurt with 1 large sliced banana and 1/3 cup (85 g) low-fat , tropical fruit-flavoured yogurt.

kiwifruit and raspberry smoothie Use 2 peeled and chopped kiwifruit, 1 3/4 cups (225 g) raspberries and 300 ml apple juice. Sweeten with a little honey, if you think it needs it.

Health points :

1 Smoothies are made very quickly, using raw fruit, so they retain maximum nutritional value of their ingredients.

2 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.

3 Mango is an excellent source of the anti-oxidant betacarotene, which the body can convert into vitamin A. This vitamin is essential for healthy skin and good vision. Mangoes also provide substantial amounts of vitamin C as well as vitamin B6 and E.

A healthy and rich flavoured smoothie for mango lovers...