Читать книгу South African cookbook for allergies and food intolerance - Hilda Lategan - Страница 12

MAKES 4 PORTIONS

Free of:	W	G	Ma	E	Mi	L	So	C+P
•	•	•	•	(•)	(•)	(•)	•

Nutritional analysis per portion (± 200 ml):
701 kJ	24,5 g CHO	5,6 g protein	2,7 g fat
0,7 g MUFA	0,1 g PUFA	1,9 g SF	4,3 g fibre

250 g fresh fibreless mango, cubed (± 400 g with peel and stone)

250 ml unflavoured low-fat yoghurt

250 ml low-fat milk

115 g tin granadilla pulp (or ± 4 fresh granadillas)

15 ml fresh lemon juice

cold water

1.Place the mango, yoghurt, milk, granadilla pulp and lemon juice in a liquidiser. Add cold water as necessary and process until smooth and foamy. Pour the drink into a glass and drink as soon as it is prepared.

Will it keep?

This drink should be enjoyed as soon as it is mixed because it will separate after a while.

SUGGESTIONS AND VARIATIONS•Replace the mango with any other yellow fruit, such as pawpaw or yellow nectarines.•Replace the fruit with fresh or frozen berries, such as strawberries, blueberries, gooseberries, raspberries or mulberries.•Replace the yoghurt with soft tofu and the milk with soya milk or coconut milk. When using soya milk and tofu, the drink will be milk and lactose free, but not soya free.•Replace the granadilla pulp with orange and mango juice; try juices from LiquiFruit or Ceres. Fresh orange juice may cause the smoothie to separate more rapidly.