A great way to replenish your energy levels before or after exercise, this ripe mango and yogurt smoothie is spiked with rosewater and lavishly garnished with crushed pistachios. Although it tastes indulgent, skimmed milk keeps the calorie count low – it’s a fairly reasonable 232 calories. With 11g of protein this easily-absorbed smoothie will help you repair and build muscle after a workout.
Peruse our best smoothie recipes for more delicious combinations, while our best protein shake recipes will help you get your fill of protein post workout. If you’re following a weight loss meal plan for women or a weight loss diet plan for men you can exchange this smoothie for a meal or snack of a similar calorie count.
Mango And Yogurt Smoothie Recipe
Ingredients (Serves One)
- Flesh of ½ a ripe mango
- 1 small pot of natural yogurt
- 100ml skimmed milk
- ½tbsp rose water
- 1 tbsp crushed unsalted pistachios (don’t blend – sprinkle on top to serve)
We used the calculator on Myfitnesspal, one of the best weight-loss apps for calorie counting, to get a rough nutritional breakdown for this smoothie. It comes out at 232 calories, and provides 29g of carbohydrates, 11g of protein, 9g of fat and 3g of fibre.
Mango contains papain, a digestion enzyme, that can help you absorb protein and essential nutrients, while the betacarotene will fight free-radical damage caused by exercise.
As well as providing protein, yogurt supplies probiotics, which can help promote a healthy gut and reduce bloating.
The calcium in milk stimulates the mechanisms in your cells that break down fat.
The good fats found in pistachios increase your feeling of fullness. Their high potassium-to-sodium ratio also helps regulate your metabolism so you don’t suffer hunger pangs.
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Lucy Miller is an experienced journalist who has worked across a range of health and fitness titles. She was the fitness and nutrition editor at Men’s Fitness UK, and has also been fitness editor of both Health & Fitness UK and Women’s Fitness UK. Lucy qualified as a NASM-certified personal trainer and nutritionist in 2008.