I should make more smoothies. They are ready in an eye blink, full with vitamins and fruit and they can easily replace dessert or be an essential part of a healthy breakfast. We are in Jamaica on our annual holiday. I always seem to eat lighter and healthier when I'm here. Lot's of fresh vegetables and fruits, Yummy! Today I am sharing a smoothie I make with my favorite of all fruits, the mango!
When you savor delicious and succulent mangoes every season, you probably don’t think about the immense health benefits coming with every bite. A common nickname for mangoes is actually ‘the king of fruits’. Beyond the sweet, luscious taste of mangoes, they also contain an abundance of vitamins, minerals and antioxidants that assure your optimum health. I thought I'd share a few of the benefits.
The mango is a member of the drupe family, a type of plant food in which an outer fleshy part surrounds a shell (what we sometimes call a pit) with a seed inside. Olives, dates and coconuts are also types of drupes.
There are many different kinds of mangoes that range in color, shape, flavor and seed size. While the skin color of mangoes can vary from green to red, yellow or orange, the inner flesh of the mango is mostly a golden yellow. My favorites are the Keitt mango and the champagne mango. Mangoes have a sweet and creamy taste and contain over 20 vitamins and minerals.
Mangoes have been named the most widely consumed fruit in the world. Some of the possible health benefits of consuming mango include a decreased risk of macular degeneration, a decreased risk of colon cancer, lower blood pressure, boosts body immunity, promotes brain health, improvement in digestion and bone health and even benefits for the skin and hair. When you consume mangoes you are almost guaranteed to prevent constipation.
Many studies have suggested that increasing consumption of plant foods like mangoes decreases the risk of obesity and overall mortality, diabetes , heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight. Mangoes are rich in iron and an aid to a pregnant woman, who need more iron while with child.
Related macular degeneration: The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.
I could go on and on about the health benefits of mangoes, but, suffice to say we should put them into our diet on a regular basis. I eat them for part of my breakfast when I see them at the market available.
Mango Lasse Smoothie
3/4 c unsweetened Vanilla Almond milk or Vanilla soy
1/2 c. Diced ripe Mango
Pinch of salt
1/4 tsp. fresh lemon juice
1/2 T honey or agave
1/2 c. ice
2 tsp. protein powder (optional)
|The easiest way to dice a mango is to cut the mango in half along side the seed. Score the mango to the skin, but not through the skin. Push the skin up, so the the mango inverts, then, you can easily slice off the lucious cubes of mango.|
Using a blender, combine all the ingredients until thick and creamy. About 1-2 minutes
Serve in a tall glass garnished with mint leaf
~ For a spirited drink, add 1 oz of rum or bourbon
Many of you have asked where I purchased my "Burlap coasters and placemats". I didn't buy them I made them. They are just perfect for the look I like at our cottage on the Carribean. When we have friends over, they never fail to ask, "Where did you get those rustic little coasters?" If you want to recreate my cute little rustic coasters which are perfect for a ranch, country or Carribean look, just click on this link "How to make Burlap placemats or coasters"!