No-Added-Sugar Mango Lassi Smoothie

Meet your new favorite breakfast: Mango Lassi Smoothie! This creamy, dreamy blend, inspired by the classic Indian drink, is a burst of sunshine in a glass. The star of the show is juicy, sweet-tart mango, which is packed with antioxidants and vitamin C. The mangoes, along with dates, add natural sweetness to the drink, so there’s no need for extra sugar. Along with whole milk and Greek-style yogurt piling on the protein, these ingredients combine into a satisfying smoothie. Want to know how to make the perfect smoothie every time? Check out our expert tips and tricks below to take your blend from good to perfect.

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Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

• For the best texture, opt for whole milk and yogurt for this smoothie. You can substitute low-fat or reduced-fat milk or yogurt, but the end result may be a little less creamy.
• To avoid a chunky smoothie, scrape down the sides of the pitcher from time to time to make sure the solids are making their way to the blades. If you want a thinner smoothie, you can add more milk, a little bit at a time, until your desired consistency is reached.

Nutrition Notes

• Whole milk is packed with protein and is a good source of calcium to help support strong bones. Look for milk fortified with vitamin D, as it helps with calcium absorption. Very few foods contain naturally occurring vitamin D, but it’s a crucial nutrient for bone health and a healthy immune system. Fortified dairy products are a great way to help you get your fill. 
• Mangoes contain antioxidants that can help fight off cell damage and have been shown to protect against certain cancers that originate in the digestive tract. Mangoes also provide vitamin C to help support a healthy immune system. 
• Strained yogurt, like Greek yogurt, not only adds protein to this smoothie, but it’s also low in sugar and carbohydrates, which may help stabilize blood sugar. Yogurt also contains probiotics that can improve gut health. 
• Hemp seeds contain the ideal ratio of omega-3 to omega-6 fatty acids, which can help reduce chronic inflammation in the body. Chronic inflammation can lead to the increased risk of cancer, diabetes and cardiovascular disease, so eating foods like hemp seeds can help lower that risk.