Sunday, February 21, 2010

Avocado Mango Milk Shake


One-fifth of a medium avocado, or about one ounce, has 50 calories and contributes nearly 20 beneficial

nutrients to the diet. Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4%

of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4%

potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene. Mango is a good source

of Vitamin A, C and dietary fiber, but is high in sugar, so if you are on a diabetic diet and looking for

low glycemic diet, Mango is not for you. Raw milk is a good source of calcium.

Cooking Time – 0

Preparation Time – 10 minutes

Serves – 4


Avocado – 1

Mango – 1

Milk – 1 1/2 cups

Water – 1 1/2 cups

Raw Honey – 1 Tbsp or to taste

Ice cubes few(optional)

Chia seeds – 4 Tbsp

Water – 12 Tbsp


1) Soak the chia seeds in water and let this sit till you serve.

2) Peel avocado, deseed and put the avocado pulp in the blender.

3) Peel, deseed the mango and place the pulp in the blender.

4) Add half a cup of milk and blend into a smooth puree.

5) To this add the rest of milk, water, honey and ice cubes and blend.

6) Spoon the chia gel in 4 glasses and pour the milk shake on top and serve.

Chia seeds are a very good source of omega-3 and helps you in staying full

for a longer period of time. So enjoy this fortified milk shake and stay healthy.


Raji said...

Wow! Very interesting blog with lot of good recipes. Thanks for stopping by my blog.

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