Recipe: Sattu Mango Smoothie
Updated: Jun 7
This recipe combines two of our favourite summer foods - sattu and mango! Sattu is a great summer cooler, which is very high in good quality protein. And mango, the king of fruits, can add magic to any smoothie. So do try this healthy and delicious summer cooler, which is so easy to make that even kids can make it in minutes!
1 cup curd
1/2 cup mango
2 tbsp chana sattu powder
1 tsp honey (can be adjusted as per sweetness of mango)
1 tbsp cashew nuts
Few ice cubes
Serving: 1 (250 ml glass)
Nutrition Value (per serving):
Energy: 279 kcal
Protein: 13 gm
Carbs: 27 gm
Fats: 14 gm
Fibre: 2 gm
Put all the ingredients in a blender, and blend them well.
Add some water in case the smoothie is very thick.
Your Sattu Mango Smoothie is ready!
Know Your Ingredients:
Chana sattu is made by grinding roasted chana (Bengal gram). Sattu has a cooling effect on the body, and is therefore a great summer food. With around 22 gm of protein per 100 gm, sattu is a great source of plant-based protein. In addition, the high biological value of 74 makes it a good quality protein that is easy to digest for the body. Sattu is also gluten-free and rich in various minerals like iron, calcium, zinc, phosphorus and magnesium. It has a low glycemic index, making it suitable for people with diabetes. Because of its high fibre content, sattu aids digestion and weight loss.
Mango, or the 'king of fruits, is rich in vitamins, minerals, and antioxidants. Mangoes are high in vitamins A and C, supporting healthy eyes, skin, and hair. The presence of amylase, water, and dietary fiber make mangoes good for digestive health. Further, the nutrients present in mangoes help improve immunity, have anti-cancer effects, and are good for heart health. However, due to a moderate-high glycemic index, eating mangoes may lead to a spike in blood sugar levels. So they should be consumed in moderation, especially by people with diabetes.
Cashew nuts are rich in plant-based protein and fat. Most of the fat in cashews is essential fatty acid that controls LDL (bad) cholesterol activity. Cashews also provide vitamin K, vitamin E and vitamin B1. Also, cashews contain minerals like calcium, magnesium, potassium, iron, copper and zinc. These vitamins and minerals are good for bone health, skin health, stress reduction, anemia prevention, and recovery of muscles.
Curd is a great probiotic that contains good bacteria for a healthy gut and helps in the proper functioning of the digestive system. Curd is also a good source of protein. It helps prevent infections and improves overall immunity. Curd is rich in calcium and phosphorus, which are good for healthy bone and teeth. Curd can also help reduce high blood pressure.
Pure honey is rich in vitamins B1, B2 and C, and minerals. Oligosaccharide contained in honey is good for the intestines. Keeping a good condition of the intestines is related to boosting immunity. Unlike refined sugar, honey also has antioxidant properties. So honey is a better than refined sugar as a sweetener.