EatSmarter exclusive recipe

Mango Smoothie

with Kefir
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Mango Smoothie

Mango Smoothie - Delightfully simple and simply delicious

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Health Score:
8,2 / 10
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
175
calories
Calories

Healthy, because

Even smarter

Nutritional values

Of all fruits, the mango is the star in terms of provitamin A; no wonder that you can cover more than half of your daily requirements with a glass of mango smoothie. In addition, the delicious fruit here provides around 40 percent of the daily requirement of vitamin C.

Pumpkin seeds score with plenty of protein, minerals and polyunsaturated fatty acids; the kefir with its lactic acid bacteria is good for the intestines.

1 serving contains
(Percentage of daily recommendation)
Calorie175 kcal(8 %)
Protein6 g(6 %)
Fat5 g(4 %)
Carbohydrates24 g(16 %)
Sugar added5 g(20 %)
Roughage2 g(7 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E1.3 mg(11 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.2 mg(14 %)
Folate46 μg(15 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.1 μg(16 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C41 mg(43 %)
Potassium429 mg(11 %)
Calcium199 mg(20 %)
Magnesium65 mg(22 %)
Iron1.2 mg(8 %)
Iodine12 μg(6 %)
Zinc0.9 mg(11 %)
Saturated fatty acids1.7 g
Uric acid15 mg
Cholesterol7 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
½ fully ripe Mango (about 200 grams)
½ cup Kefir
1 teaspoon honey
½ cup mineral water
1 teaspoon Pumpkin seed
Ice cubes
How healthy are the main ingredients?
KefirPumpkin seedhoneyMango
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Measuring cups, 1 Teaspoon, 1 deep bowl, 1 Immersion blender

Preparation steps

1.
Mango Smoothie preparation step 1

Peel the mango and cut the flesh into slices around the pit. Reserve 1 small slice for garnish and dice the rest. 

2.
Mango Smoothie preparation step 2

Combine diced mango with the kefir and honey in a tall vessel and puree with an immersion blender. Fill a serving glass with ice, pour in the mango smoothie and top with the mineral water, then stir briefly. Garnish with pumpkin seeds and reserved mango slice and serve immediately.