Make this smoothie when you have a beautifully ripe mango, for the full flavour experience. Juicy and sweet, it’s the ultimate mango milkshake.

Although Mangos have a high sugar content, the added nuts in this smoothie help to lower the glycemic index, slowing down the release of sugars into the blood stream. Mango’s are packed with healthy vitamins A and C. Added brewers yeast provides a great source of energy from the wide range of B vitamins, as well as iron, magnesium, zinc and chromium. The chromium in brewers yeast forms a unique compound known as the ‘glucose tolerance factor’ (GTF). Research suggests GTF may help regulate blood sugar levels, reducing the risks of type 2 diabetes. Brewers yeast is frequently found in lactation cookies. If you’re not allergic to yeast, it’s a great way of boosting your energy levels, always beneficial for a breastfeeding mother. The oat milk will also provide a great nutritional boost for breastfeeding.

Ingredients

Serves 2

  • 1 ripe mango
  • 1 -2 cups of ice
  • 1 pint of unsweetened oat milk
  • 1 tbsp of cashew nut butter (other nut butters may be substituted)
  • 1 – 2 tsp of brewers yeast

Method

  • Fill 2 glasses with 3 or 4 ice cubes and leave to cool.
  • Peel and chop the mango.
  • Put about 6 ice cubes, along with the remaining ingredients into a high powered blender and blitz till smooth.
  • Taste and adjust with extra nut butter or oat milk if too thick.
  • Pour the shake into the ice filled glasses.
  • Serve with straws in the garden, for a mid morning pick-me-up

 

Nutrient Content

  • Kcal – 434 Kcal
  • Protein – 10.7g
  • Iron – 14% RNI
  • Vitamin C – 160% RNI
  • Vitamin A – 153% RNI
  • Folate – 50% RNI
  • B1 (Thiamine) – 38% RNI
  • B2 (Riboflavin) – 39% RNI
  • B3 – (Niacin) – 34% RNI
  • B5 – (Pantothenic) – 21% RNI
  • B6 – (Pyridoxine) – 55% RNI
  • Vitamin E – 21% RNI
  • Vitamin K – 22% RNI
  • Calcium -35% RNI
  • Magnesium – 26% RNI
  • Manganese – 19% RNI
  • Phosphorous – 44% RNI
  • Potassium – 25% RNI
  • Selenium – 32% RNI
  • Sodium – 9% RNI
  • Zinc – 23% RNI

RNI – Recommended Nutritional Intake

The RNI percentages are rough estimates for the daily intake, so should be used as a guide only. The quality and combination of foods you eat with a meal affect how well absorbed and utilised the nutrients are within your body.