+ Well Nourished | Healthy Mango Lassi

Healthy Mango Lassi

Everywhere you look in SE Queensland, beautiful mango trees are dripping with fruit.  Even if you don’t have a neighbourhood tree, they should be pretty cheap in stores right now across Australia.  So I thought I would share my favourite way to make the most of this sweet summer fruit.

BK (before kids), I spent 8 months in beautiful India and as such, developed quite a taste for the local cuisine. I travelled through a good part of this huge country, and each region claimed ‘the best’ lassi on the continent (and I may have tried them all). So since being back in Australia, I have experimented with many different versions of this classic including infusing a few medicinal herbs in the mix – food as medicine and making every mouthful count, right!  This is the result – not the super sweet traditional lassi because I haven’t added any other sweetener – but mango is plenty sweet enough I think.

Health benefits 
Mango is a nutrient and fibre rich fruit, and I’ve read, the most consumed fruit worldwide.
Natural, full-fat yoghurt is a great source of protein and beneficial gut flora to support digestive and immune health.
Turmeric is one powerful herb – it’s a wonderful antioxidant, anti-inflammatory and a medicinal herb that benefits so many common health conditions (based on my clinical experience); so I just love to include it in our diet wherever possible.  Much of the current research on turmeric is focussed on its potential to prevent dementia and various cancers.
Cardamom is also a potent antioxidant and anti-inflammatory herb.  It is very calming and healing to the digestive system and supports immune function.  It has a very distinctive, almost floral taste that you’ll either love or hate – personally, it is one of my most favourite flavours ever. Nostalgically Indian.

Makes 4 small glasses

Ingredients
2 fresh mangos, peeled and flesh removed (see note below for using frozen mango)
1 cup natural full-fat or unsweetened Greek yoghurt
½ teaspoon turmeric powder
½ teaspoon ground cardamon
1 cup ice
1 tablespoon rose water (optional)

Method

  1. In a powerful blender or food processor, puree the mango, yoghurt and spices until smooth.
  2. Add the ice and puree again until it is crushed.
  3. Serve immediately. You can also freeze into popsicle moulds for a delicious ice-block.

Note
You can sub the mango with frozen mango cheeks and omit the ice but also add ½ cup of water.

Serve
With chopped cashews or pistachios.

Variations
Dairy-free
Sub the yoghurt for coconut yoghurt or cashew nut cream.

Chia pudding
Add ¼ cup of chia and allow to soak to make this into a delicious chia Indian style pudding.

Ice-block
This is divine frozen into ice-block moulds for an icy treat.

 

If you like mango, you might also like my Coconut and Mango Parfait (with salted pineapple) recipe.

 

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Mango lassi

 

  • kelly seach

    mmmm, think I have just found today’s afternoon snack!

  • Louise

    This sounds delicious! It is very hard to find fresh mango here and the frozen mango which is available is chopped into little chunks. Any idea of how much (in cups) would equal 2 mangoes?

    • Louise I’d guess 11/2 -2 cups approx. You can’t go to far wrong with this though. Enjoy G x

  • Kymelle

    This drink is amazing!!!! So delicious! I added macadamias before blitzing it as I was having it for breakfast and garnished it with some shredded coconut. Even more enjoyable when you know healthy it is – I have been looking for ways to use turmeric. Thanks so much! Love the breakfast e-book. Can’t wait for your next one!

    • Thanks Kymelle. I’m so glad you like it and I love your improvisations – perfect way to add protein for breakfast. G x

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