Pineapple & Mango Lassi

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Lassi merchant in India

Long before the smoothie there was the lassi. Originally from Punjab, India, the lassi is a refreshing drink best enjoyed during the long hot Indian summer days. It is traditionally a simple blend of yogurt, water, sugar (or salt), herbs and spices, and can be served along with food or had alone. Cumin, cardamom, turmeric and ginger are common spices used, while mint, mango, strawberries and other fruit pulp may also be blended in to add subtle sweetness to the otherwise tart drink.

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My lassi recipe is a less sweet and slightly savory version than many of the lassis you might see on menus at Indian restaurants across the US. It has a savory flavor from the ginger and turmeric*, but is lightly sweetened by pineapple, mango and a dash of vanilla. I opted to use coconut milk here, as it imparts a tropical flavor, but water would be just as good a substitution. Ice cubes help to thicken the beverage up and keep it chilled.

Turmeric, when traditionally used in lassi recipes, is believed to help relieve stomach ailments in India and other Asian countries. Science is aiming to back up this claim: there have been some clinical trials that suggest this homeopathic remedy can improve digestion and reduce relapse of ulcerative colitis flares (1), among other pro-inflammatory diseases.

I hope you enjoy this lassi recipe, which has no added sugars and is packed with vitamin C, vitamin A, potassium and fiber!

*Ginger and turmeric may interfere with anticoagulants, such as warfarin, and increase risk of bleeding. Please discuss with your dietitian or doctor before using herbal supplements for any potential drug interactions.

Pineapple & Mango Lassi

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Serves 2
5 min  

Ingredients:
1 cup nonfat plain Greek yogurt
½ cup pineapple
½ cup mango
½ cup coconut milk
1/8 tsp ground ginger
1/8 tsp turmeric
dash of vanilla
6 ice cubes

Blend all ingredients in a blender and serve. 

(1) Thavorn K, Mamdani MM, Straus SE. Efficacy of turmeric in the treatment of digestive disorders: a systematic review and meta-analysis protocol.Systematic Reviews. 2014;3:71. doi:10.1186/2046-4053-3-71.

TROPICAL GREEN ANTIOXIDANT SMOOTHIE

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This week we have a Tropical Green Antioxidant Blast Smoothie. Greek Yogurt provides most of the protein in this smoothie, which packs 18 grams per serving. There is tons of fiber from fresh fruit and spinach, as well as chia seeds, which help reduce hunger. Chia is also high in calcium, phosphorus, selenium and omega-3 fatty acids, which have been shown to lower cholesterol and increase brain function. Ginger and turmeric* have anti-inflammatory properties that can help ward off chronic diseases such as cancer, and heart disease, and can reduce symptoms of arthritis. Everything in this tropical green smoothie can start your day with a mega-dose of nutrition!

*Ginger and turmeric may interfere with anticoagulants, such as warfarin, and increase risk of bleeding. Please discuss with your dietitian or doctor before using herbal supplements for any potential drug interactions. 

Tropical Green Antioxidant Smoothie

Serves 1

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Ingredients:
½ cup unsweetened coconut milk
½ cup nonfat plain Greek yogurt
1 cup baby spinach
½ cup banana slices (approximately ½ medium banana)
½ cup pineapple chunks
1 tbsp chia seeds
1/8 tsp ground ginger
1/8 tsp turmeric 

Blend all ingredients together in a blender and serve

Blueberry Ginger Steel Cut Oats

A lazy Saturday morning helped me come up with my new favorite oatmeal flavor combination. I was simply trying to figure out a way to use up the rest of my candied ginger when it dawned on me. The day before I had purchased two quarts of blueberries,and then all of a sudden this tasty and super healthy idea came together!

Blueberries are rich in antioxidants, such as anthocyanins (which impart the blue, red and purple pigment in berries). Antioxidants may reduce the risk for certain cancers, heart disease and other chronic diseases through their ability to prevent or slow the damage to cells during the aging process (read more about antioxidants at the National Cancer Institute website). Ginger is a root spice found in many cultures that has also been used for centuries as a medicine to relieve nausea or stomach aches. The almonds provide some added protein, fiber and heart-healthy fats. Last but not least, the oats are whole grain, which help lower cholesterol, are packed with minerals, antioxidants and can also aid in weight loss by keeping you satisfied well into your morning. (Check out the Whole Grains Council for more information about whole grains, why they are so good for you and even cooking tips for all the different kinds of grains).

This recipe is slightly sweet, yet also a little savory, as the ginger still has some spice even though it’s been candied. It’s the perfect pairing for a cup of French-Press on the porch, or even when re-heated as a quick on-the-go breakfast at work. Enjoy!

Blueberry Ginger Steel Cut Oats
Serves 4-6      

The finished product with a little milk poured over it. Delicious!

Ingredients:
4 cups water
1 cup steel cut oats
¼ cup brown sugar
1 tsp cinnamon
½ cup candied ginger, chopped finely
1 cup fresh blueberries
½ cup sliced almonds
optional: milk to pour on top

1. Boil the water in a pot. Add the steel cut oats once the water is boiling and stir. Cook uncovered until the water is boiling again, then lower the heat to a simmer and cook for 30 min.
2. Remove cooked oats from the heat and mix in brown sugar and cinnamon. Add the ginger, blueberries and almonds and mix in until distributed evenly in the oatmeal.
3. Serve with a splash of milk on top, or add few extra blueberries or almond slices. If making for breakfasts at the beginning of the week, store in containers without milk on top, and then reheat as needed.   

Save leftover oats in jars to reheat throughout the week for a quick and easy breakfast.