Fit Fare

Yogurt-based smoothies are not merely a modern health fad, they are a reincarnation of a drink that has probably been around for thousands of years – what those in India know as lassi (pronounced luh-see). Lassi is a simple concoction based upon blending yogurt with water plus various flavoring agents. Typical additions, depending upon the type of lassi, are salt, cumin, sugar, rosewater, and mango pulp. I recall sampling salty lassi (plenty of salt added), sweet lassi (sugar and rosewater added), and mango lassi (a variation of sweet lassi) at the Indian restaurant where I once worked, before deciding that mango lassi was a delicacy while the other two were oddities. This, of course, was merely my westernized opinion.

This same restaurant also cultured their own yogurt, which is an economical way to ensure that you obtain maximum nutritional value from yogurt. Yogurt is considered a probiotic, meaning that eating it can bestow you with a positive balance of beneficial bacteria that can help you ward off harmful bacteria, yeast, and even viruses. This probiotic effect can be very beneficial to the immune system and one strain of bacteria, in particular, can actually protect against pneumonia. Commercial processing often decreases the numbers of these healthy bacteria in yogurt, so some (but not all) yogurt manufacturers will add extra cultures after processing. Try to buy yogurt with a “live” or “active cultures” label. When you make yogurt at home you do not risk losing beneficial bacteria. Furthermore, you have the option of starting with organic milk as well as a choice of fat content – you can use anything from whole milk to nonfat.

To further my case for the superiority of the mango lassi, mangoes have many healthful properties that add to the mix. Mangoes contain lactase – the enzyme which digests lactose, and which is often lacking in those who are lactose intolerant – along with other enzymes beneficial to digestion. Mangoes contain vitamin A, C, and several Bs, as well as important minerals such as calcium, iron, and zinc. Levels of potassium, an important electrolyte which is required in higher amounts for those eating a diet rich in processed foods (and thereby a diet also rich in sodium), are also appreciable – about 323 mg for a medium sized mango. Even better, mangoes offer a source of tryptophan, which the body can convert to serotonin in the brain. Within the brain, serotonin acts as an important neurotransmitter associated with feelings of contentment. Unlike most other neurotransmitters, serotonin levels in the brain correlate closely with dietary choices. Serotonin levels are often below normal in depressed individuals, while high levels have been linked to appetite suppression. A mango lassi before lunch might not just put a smile on your face, it may also help you keep your portion sizes under control.

Mango Lassi

1 fresh and ripe mango (soft to the touch and yellow to red in color)
1-2 cups plain yogurt
1 Tbsp sugar
dash of salt
1/2 cup of ice, crushed or cubed

Peel the skin from your mango with a paring knife. If your mango is verging on over-ripe, discard any darkened patches of flesh. Slice and/or squeeze fruit away from the central stone (mango is a stone fruit – it has a large inner “pit” like a peach). Do this over your blender, as ripe mangoes are quite juicy and messy. Add 1 cup of yogurt, sugar, salt, and ice. Blend until smooth. Add more yogurt to taste.