Wise Mango
About
Tip
If fresh mangoes are not available, you may be able to find frozen mangoes in the freezer section of your grocery store. Substitute one cup (250 mL) frozen mango chunks This drink keeps well in the refrigerator overnight.
Preparation time: 5 minutes
1 ripe mango, peeled and chopped
½ cup low-fat plain or vanilla yogurt (125 mL)
½ cup milk (125 mL) liquid honey
½ cup ice cubes (125 mL)
In blender, on high speed, blend mango, yogurt, milk, honey to taste, and ice for two minutes or until smooth.
Mangoes
If you'll be using the mango right away, be sure to buy a ripe one. Mangoes are ripe when they can be easily indented with your thumb. Avoid mangoes that are so ripe they feel mushy.
Mangoes have large, flat stones in the middle. It is a little tricky to remove the fruit, but if you follow these simple instructions, the task should be easier: make an initial cut about ½ inch (1 cm) from the centre and cut off a long slice of mango. Do the same on the other side. For each of these pieces, use a sharp knife to score the flesh in long lines, first lengthwise, then crossways, cutting almost through to the skin to create small cubes. Using a spoon, scoop cubes from skin. Peel the stone section, remove any flesh from the outside edges and cut into cubes.
√ Kid Approved
Nutritional Analysis per serving
Calories: 190
Dietary Fiber: 3.3 g
Carbohydrate: 38.8 g
Fat: 2.7 g
Protein: 6.2 g
Calcium: 203 mg
Iron: 0.3 mg
Sodium: 72 mg
Very high in: Vitamin A, vitamin C, and vitamin B12
High in: Calcium, riboflavin, vitamin B6, anf folate
A Source of: Dietary Fibre
