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Mango Lassi Protein Smoothie

Smooth and creamy yet also light and refreshing, this variation of the classic Indian drink includes extra protein for a nutritious treat that will help fuel you for the rest of the day.



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A research study by Duke University found that during pregnancy, a woman's energy use peaks at 2.2 times their metabolic rate. For comparison, the maximum amount of energy any human can burn is 2.5 times their BMR. So not only are pregnant women operating at almost the highest level possible of human endurance, but many are doing it for the entire nine months! I found it hard to compare myself to an endurance athlete since I felt more akin to a sloth on Benadryl, but the fact is I was exerting a ton of energy building a new little human.


The conundrum here is that getting enough nutrition to support yourself and the development of your baby is very important, but the amount of calories you're burning can make getting enough nutrients really challenging. Factor in morning sickness that can make it hard to keep food down along with the fatigue from all the work your body's doing and you've got a lot of things working against you.


After a few weeks of trying (and failing) to keep up with the same level of cooking that I was doing pre-pregnancy, I realized that I needed to work smarter not harder and find meals that were nutrient dense and easy to make.


This mango lassi recipe meets all of those criteria and has become a regular in my smoothie rotation. I absolutely love the rich consistency you get from mangoes, and they contain several vitamins and minerals that are important during pregnancy like Vitamin C, copper, and folate. Greek yogurt and protein powder make this a protein-packed smoothie that will help you meet your energy needs, and it tastes just like the lassi I get from my favorite Indian restaurant.




What ingredients do I need to make a mango lassi?


  • Alphonso mango

  • Greek yogurt - 2% or full fat

  • Vanilla protein powder- avoid whey (it's too thick)

  • Milk- 2%, unsweetened almond or unsweetened soy will all work

  • Sugar

  • Ground cardamom

  • Pistachios- optional topping



Helpful products for making this recipe:




What kind of mango should I use to make a mango lassi?


If you are using fresh mangoes, try to get alphonso mangoes. These are a smaller, yellow variety that are much sweeter than traditional red-green mangoes. The riper the mango the sweeter it will be, so using very ripe mangos usually means you will need to add less sugar. If you are buying them frozen, most brands use yellow mangoes so you will be good to go.


How can I tell if a mango is ripe?


A deep golden yellow color is what you're looking for. You want it to be soft but not extremely squishy (similar to the softness of a ripe avocado).


What are the health benefits of mangoes?


In addition to being a great source of fiber and Vitamin C, mangoes also contain copper and folate. These two nutrients are particularly important during pregnancy, as they support fetal growth and development.



How many grams of protein does this smoothie have?


Each serving contains a whopping 20 grams of protein.







Did You Make This Recipe?

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Ingredients:


  • 1 cup diced alphonso mangoes, frozen

  • 1 cup plain 2% or full fat Greek yogurt

  • 1 scoop vanilla protein powder

  • ½ cup 2% milk or unsweetened almond or soy milk

  • 1-3 Tbsp sugar

  • pinch of ground cardamom

  • 1-2 Tbsp chopped pistachios (optional)


Directions:


  1. Add mangoes, Greek yogurt, protein powder, milk, cardamom and 1 Tbsp of sugar to a blender or food processor and blend for 1-2 minutes

  2. Add 1-2 more Tbsp of sugar if desired

  3. For a thicker consistency, add a couple of ice cubes and blend again

  4. Top with diced pistachios (optional) and enjoy!







Sources:

  1. "Extreme Events Reveal an Alimentary Limit on Sustained Maximal Human Energy Expenditure," Caitlin Thurber, Lara R. Dugas, Cara Ocobock, Bryce Carlson, John R. Speakman and Herman Pontzer. Science Advances, June 5, 2019. DOI: 10.1126/sciadv.aaw0341.


  2. Raman, R. (2023, February 1). Mango: Nutrition, health benefits, and how to eat it. Healthline. https://www.healthline.com/nutrition/mango#1-Packed-with-nutrients

 
 
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