This year’s Nutrition Month theme is “Get Your Plate in Shape.” That means making good nutrition choices which includes filling half your plate with fruits and vegetables. Fruits and vegetables are relatively low in calories and are associated with the reduced risk of chronic disease. As you grocery shop each week, try to choose one new fruit or vegetable to add to your list. One that I have chosen this month is the mango. It is one of the most popular fruits in the world. They are available year round and have a taste similar to a peach or pineapple. Mango is an excellent source of vitamin C and a good source of vitamin A. It also contains B vitamins and potassium. Cut-up mango can be eaten raw, grilled, or blended to add flavor to any dish. The recipe which follows can be made for a quick breakfast or an afternoon snack.
Fresh Mango Shake
Quick and easy to prepare, this recipe makes one serving.
- 1 small mango (8 oz) quartered, pitted, and peeled
- 3/4 cup non-fat plain yogurt
- 1/3 cup orange juice
- 2 ice cubes
Combine all the ingredients in a blender until thick and smooth.
Nutritional Information per Serving: Calories: 250, Carbohydrates: 58g, Total Fat: 1g, Cholesterol: 5mg, Dietary Fiber: 4g, Sodium: 105 mg, Protein: 9g
Author: Linnette Goard, Field Specialist, Food Safety, Selection and Management, Ohio State University Extension.