[Mood Tip: This recipe is calcium-rich (314 milligrams/serving). Studies show that women who consume ample amounts of calcium reduce symptoms of premenstrual syndrome (PMS), such as mood swings, depression, anxiety, anger, breast tenderness food cravings, cramps, and headaches, by 48 percent.]
Whipped mango is like silk in a glass. The rum adds a zing! At 82 percent water and packed with beta carotene, vitamin C, B vitamins, calcium, and magnesium, this is the perfect way to start or end the day!
1 cup mango, peeled, pitted, and cubed (approximately 1 cup)
1/2 cup pineapple chunks, preferably fresh
1 (6 ounce) tub low-fat banana-flavored yogurt (such as “Banana Cream Pie”)
1 tablespoon fresh lemon juice
1/2 teaspoon vanilla extract
1 teaspoon rum extract
crushed ice (optional)
Place all ingredients in a blender and blend on high until smooth. Makes 1 1/2 cups.
Nutritional Analysis: 293 Calories; 8 percent fat (2.6 grams);1.5 grams saturated fat; 12 percent protein; 79 percent carbohydrate; 4.3 grams fiber.