Hello again my frugal healthy eating friends! Today’s recipe is for a simple smoothie that was inspired by the traditional Indian beverage mango lassi. Unlike the original however, this smoothie is high in protein and antioxidants and is not as dense or heavy.
Mangoes are the key ingredient in this recipe. While we really do not need any more reason to eat mangoes aside from the fact that they are delectable, it is interesting to note that mangoes are actually quite beneficial for our health. In fact, recent research suggests that they may even function as an adjuvant therapy in the treatment of chronic inflammation of the intestines. Let’s take a look at how this tropical fruit might be able to help people living with Inflammatory Bowel Disease (IBD) improve their symptoms.
Ingredient spotlight: Mangoes
Researchers at the Texas A & M University published the results of a study in 2020 on this very topic. The objective of this clinical trial was to determine if mango polyphenols (among them flavonoids and xanthones) could effectively reduce markers of inflammation and modify the microbiome to in turn improve symptoms of IBD in patients with mild to moderate levels of ulcerative colitis or Crohn's disease. The intervention consisted of 200-400 grams of fully ripe mango pulp which the 10 participants were instructed to incorporate into their daily diets for 8 weeks.
In order to assess the effectiveness of the intervention, participants completed questionnaires which measured disease severity and quality life and also provided blood and stool samples before and after the intervention.
At the end of the 8 week period, participants reported a reduced severity of symptoms, although quality of life did not seem to change. There was also a significant reduction in markers of inflammation in the blood, a favorable outcome considering that IBD is classified by unbounded inflammation. Additionally, mango intake was significantly associated with greater amounts of beneficial Lactobacillus bacterial species and butyric acid in the gut, both outcomes that point to improved colon health.
This was a small pilot study, therefore the results need to be confirmed by larger studies before we can be sure about the validity of incorporating mangoes into IBD treatment. Nevertheless, the results are promising.
Now, on to the recipe!
This recipe yields 3-4 servings.
Ingredients:
2 medium mangoes
1 cup protein-rich flax milk
1 teaspoon ginger powder
1 teaspoon turmeric powder
2 tablespoon honey
1 fresh lime
Instructions:
Peel the mango and use a knife to remove as much of the pulp off the seed as you can, adding the pulp to the blender. Slice the lime into quarters and squeeze the juice of the lime into the blender. Portion out the remainder of the ingredients, blend together well, and enjoy!
Note: It is best to use fully ripe, sweet mangoes for this recipe. The honey really only adds just a touch of sweetness - the mangoes should be already sweet, so we don’t want to overdo it! If you are not able to get fresh sweet mangoes (unfortunately, most mangoes at the grocery store are quite bland as they are picked well before ripening and shipped from across the world), you may want to add a bit more honey if you are looking for a sweeter taste.
Enjoy today.
~Recipe by Michelle Adams @YellowCedarNutrition~
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