Fruit smoothie

fruit smoothie

Serves 4

  • 1 banana

  • 2 ripe mangoes

  • 400 ml light coconut milk

  • zest and juice of 1 lime

  • 1 pinch cardamom seeds, pods and husks removed, seeds pounded

  • 1 handful ice cubes

  • a little lime zest

  • freshly ground black pepper

Peel the banana and roughly chop it. Skin the mangoes, remove the stones and roughly chop the flesh. Put the fruit in a food processor or liquidizer and blend together with the rest of the ingredients. Make sure you blend the mixture really well, then pour the fruit smoothie into a tall, chilled glass. Sprinkle over a bit of lime zest and some freshly ground black pepper. Drink straight away.

Nutritional Information

Fruit smoothie

With mango and coconut milk

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Really scrumptious and filling, fresh fruit smoothies are a great start to the day or a sweet treat
Serves 4
10m
Super easy
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Method



Peel the banana and roughly chop it. Skin the mangoes, remove the stones and roughly chop the flesh. Put the fruit in a food processor or liquidizer and blend together with the rest of the ingredients. Make sure you blend the mixture really well, then pour the fruit smoothie into a tall, chilled glass. Sprinkle over a bit of lime zest and some freshly ground black pepper. Drink straight away.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 149
    7%
  • Carbs 17.8g
    7%
  • Sugar 16.2g 18%
  • Fat 7.3g 10%
  • Saturates 6.3g 32%
  • Protein 1.6g 4%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 banana

  • 2 ripe mangoes

  • 400 ml light coconut milk

  • zest and juice of 1 lime

  • 1 pinch cardamom seeds, pods and husks removed, seeds pounded

  • 1 handful ice cubes

  • a little lime zest

  • freshly ground black pepper