Banana Mango Shake

By maredan

Ingredients

• 1/2 ripe mango
• 1 small ripe banana, sliced
• 150 ml (5 fl oz) semi-skimmed milk
• 120 ml (4 fl oz) orange juice
• 2 tsp lime juice
• 1 tsp caster sugar
• 2 heaped tbsp vanilla frozen yogurt
• sprigs of fresh lemon balm to decorate (optional)

Details

Servings 4

Preparation

Step 1

1. Peel the skin from the mango and cut the flesh away from the stone. Chop the flesh roughly. Put into a blender with the banana.
2. Add the milk, orange juice, lime juice, sugar and frozen yogurt and blend on maximum speed for about 30 seconds or until mixed and frothy.
3. Pour banana and mango shake into glasses and serve immediately, decorated with sprigs of lemon balm, if you like.

Some More Ideas

* Use skimmed milk instead of semi-skimmed. Skimmed milk contains only 0.1% fat, as compared with 3.9% for full-cream milk and 1.6% for semi-skimmed milk, but still has similar levels of vitamins and minerals.
* Those who do not eat dairy products or who have a lactose (milk sugar) intolerance can substitute 300 ml (10 fl oz) soya milk for the cow’s milk, and omit the frozen yogurt; or use 240 ml (8 fl oz) soya milk with 2 heaped tbsp soya ice cream.
* Use a ripe peach instead of the mango half.
* For a shake rich in fibre, use 115 g (4 oz) stoned ready-to-eat prunes instead of the mango, with lemon juice instead of lime juice.

Plus Points

* Milk is an excellent source of several important nutrients – protein, calcium and phosphorus (important for strong bones and teeth) and many of the B vitamins, particularly B1, B2, B6 and B12.
* Bananas are a useful source of the mineral potassium, a good intake of which may help to prevent high blood pressure.
* Mangoes are rich in vitamin C and carotenoid compounds, both antioxidants that protect the body against damage by free radicals.