you are what you eat

Mango Passion Breakfast Smoothie

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There is no better way to start your day off right with a great tasting smoothie! Enjoy it while overlooking the swimming pool, as you watch the sun rise over the horizon or take it with you in the car! Mango season will be coming to an end soon, and we have had some incredible fruit this summer! If you have trouble incorporating fruit into your breakfast, a smoothie is a quick and easy way to do it.

When my fruit bowl is overflowing with mangoes and ripe passionfruit, I clean, peel, chop or core fruit and freeze into individual freezer bags ready to smoothie or granita on a hot day. Using plain yoghurt and no sugar gives the mango and passion fruit the chance to really flavour the drink. Give it a try and let me know what you think!

My mango passion smoothie recipe:

– 1 cup chopped mango (frozen or fresh)

– 1/4 cup passion fruit pulp

– 1/2 cup plain fat free yoghurt

– 1 cup fat free milk


Place all the ingredients in a blender and blend till smooth. Quick, easy and healthy!

Nutrition Tip: Milk is an important food group that is packed with nutrients that are important for health. Milk has always been known to be good for bone health, but it has such a wide array of vitamins and minerals besides just the calcium! The vitamins found in milk consist of vitamin A, C, E and D, folic acid, selenium and chromium to name a few. Unfortunately dairy products are often left out of the diet because they are believed to be fattening. Low fat or Fat free milk is actually the ideal snack when starting a weight loss or exercise regime. It is also the preferred snack post exercise as it contains calcium, protein, carbohydrates and electrolytes in an ideal combination to prevent dehydration, fatigue and brittle bones. Research has proven that it is an even better post exercise drink than energy drinks!

There is no better way to start your day off than with a high calcium high protein drink (milk of course) together with a Low GI cereal or other Low Gi carbohydrate! Milk is also lower in fat than we think. This is a table from milk SA, http://www.rediscoverdairy.co.za. This is a great website for your kids next school project or even just to refresh your milk knowledge. Have you been debating about changing your milk from full cream to low fat? Consider this:

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Fat free (also called skimmed milk) has almost half the kilojoules, and just 0.4% fat when compared to full cream milk! My daughters aged 5 and 2 still drink Full Cream milk. Hubby and I prefer  fat free milk (it also froths much better than full cream for those cappuccino lovers). For a male or female embarking on a low fat eating plan, low fat or fat free is the choice they would want to make. It still has all the nutrients of full cream milk with less fat! Other dairy products are also recommended for example yoghurt, cottage cheese or cheese. Opting for lower fat dairy is also better for heart health. For example Full cream milk has 9.64mg of cholesterol, low fat 7.21 and skimmed milk has 2mg of cholesterol per 100g.


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This entry was posted on February 16, 2014 by in Breakfast and tagged , , .
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