The Yellow Summer Smoothie

non-veg non-veg Gluten Free| Naturally SweetenedLow Carb | Grain Free 

Serves 1

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INGREDIENT QUANTITY GLYCEMIC INDEX LEVEL
Unsweetened Yoghurt (Dahi) 1 Cup 0 Nil
Mango 1 in number, medium sized 55 Borderline moderate
Pumpkin* 120g 75 High
Ginger ½ Tbsp., grated finely <10 Negligible
Turmeric Powder ½ Tsp. <10 Negligible
Orange 1 in number <50 Low
Coconut Sugar (optional; preferably not required) 3 Tsp. or as per taste 35 Low

Note: All ingredients used should be organic, free from pesticides and Non-GMO.

*Pumpkin appears to have a high Glycemic Index of 75 but has a very low Glycemic Load of 3. Although the vegetable is high in naturally occurring sugars, the rate of its conversion to glucose is considerably low because of the load. This avoids any sudden surge of glucose levels in the blood stream. Besides it’s a rich source of Vitamin A and fibre and keeps you fuller for longer.

Method:

  • Dice and peel the mango and pumpkin roughly (Make sure to leave a tablespoon of mango or more finely diced to garnish).
  • Juice the orange preferably in a cold pressed juicer and measure out 50ml of the juice to add to the smoothie. If you wish to make the smoothie thinner add more orange juice.
  • Now add all the ingredients (except finely diced mangoes for the garnish) in to a blender and blend for 30 seconds or until entirely smooth.
  • Pour the smoothie into a glass and top with mango pieces.
  • Serve cold!

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