Banana & Mango Smoothie
You chose milk for the protein and mango for the flavor. But the two are doing something together that neither does alone. Researchers found that blending mango with milk helped the body access up to 56% more beta-carotene from the fruit. That deep orange color is the clue: beta-carotene, and dairy's fat and protein both help it reach your bloodstream.
513 kcal and 28g protein from dairy alone. Frozen mango and banana in one blender, five minutes, breakfast handled.
Ingredients
- banana 1 medium
- mango chunks (frozen) 0.75 cup
- milk, 2% reduced fat 1 cup
- yogurt, nonfat 0.75 cup
- honey 1 tablespoon
Method
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Add all ingredients to the blender and blend until smooth.
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If the mixture is too thick, add water until desired consistency is reached.
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Serve immediately.
Add a handful of spinach for a green smoothie. The mango flavor is strong enough to mask it completely.
Mango is one of the richest fruit sources of beta-carotene. When researchers blended mango with milk, the dairy's fat and protein helped the body access up to 56% more beta-carotene than mango eaten alone. Both dairy sources in this smoothie contribute to that effect.
What milk does for the mango · DOIBehind this recipe
Can I use fresh mango instead of frozen?
Yes. Fresh mango works, but the smoothie will be thinner and warmer. Add a handful of ice cubes to get the same thick, cold texture. Frozen chunks do double duty as ingredient and ice.
Do I need to add protein powder?
Not for this one. Milk and yogurt together deliver 28g of protein without any powder. Protein powder is a convenience tool, not a magic ingredient. The amino acids from dairy are identical whether they arrive in a scoop or a cup.
Read the full evidence reviewWill all this sugar hurt my weight loss?
The 88g of carbs come mostly from whole fruit and a tablespoon of honey. Fructose is not uniquely fattening when total calories are matched. Controlled feeding research consistently shows that the source of carbs matters far less than total calorie and protein intake. The 28g of protein from dairy also slows digestion, moderating how quickly those sugars reach the bloodstream.
Read the full evidence reviewWhy does this recipe use both milk and yogurt?
Two jobs. Milk provides the liquid base and a dose of fat that helps your body absorb beta-carotene from the mango. Yogurt adds thickness and most of the protein. Researchers found that mango blended with milk made up to 56% more beta-carotene available for absorption, with dairy's fat and protein both contributing to the effect.
