Mango Lassi

MAKES 2 DRINKS

• 2 cups canned mango pulp (preferably Alphonso mango pulp)*
• 3 cups plain yogurt
• 2 Tbsp. sugar Ice

In blender, combine mango pulp, yogurt, sugar, and 2 cups water. Blend until mixture is smooth. Serve over ice.

Each drink About 426 calories1 14 g protein, 69 g carbohydrate, 12 g total fat (8 g saturated), 2 g fiber, 48 mg cholesterol, 186 mg sodium.

*Canned mango pulp can be purchased at ethnic food stores; if unavailable, substitute Ceres mango juice and omit the water.

Mango Strawberry Smoothie

Total time 5 minutes
MAKES 2 SMOOTHIES

• 1 cup fresh or frozen
  unsweetened strawberries
• 1 cup mango or apricot nectar, chilled
• ½ cup plain or vanilla yogurt
• 4 ice cubes

In blender, combine strawberries, mango nectar, yogurt, and ice. Blend until mixture is smooth and frothy.

Each smoothie About 129 calories, 4 g protein,
27 g carbohydrate, 1 g total fat (1 g saturated),
2 g fiber, 3 mg choesteroI, 44 mg sodium.

Total time 5 mInutes
MAKES 1 SMOOTHIE

• ½ banana
• 1 cup strawberries
• 3h cup skim (fat-free) milk
• 3 ice cubes

In blender, combine banana, strawberries, milk, and ice. Blend until mixture is smooth.
About 168 calories, 8 g protein,
35 g carbohydrate, 1 g total fat (0 g saturated),
5 g fiber, 4 mg cholesterol, 79 mg sodium.

Mixed-Berry and Banana Smoothie

• 1/2 cup pomegranate or cranberry juice
• 2 containers (6 oz. each) mixed-berry yogurt
• 2 large ripe bananas, sliced
• 1 bag (12 oz.) frozen mixed berries

In blender, combine juice, yogurt, bananas, and berries. Blend until mixture is smooth.

Each smoothie About 199 calories, 4 g protein,
47 g carbohydrate, 1 g total fat (1 g saturated),
4 g fiber, 5 mg cholesterol, 44 mg sodium.