By: Bryna Gavin, MS, IFMNT
Yep, I said it. Boobs. Now that I have your attention...
It's summertime. This heat wave is real here in LA, and nobody wants to hear my nutrition nerd-rambles or go anywhere near an oven. In the constant search for tasty recipes to give my clients that are both healthy and clinically backed, I sometimes forget that today's audience prefers something that is simple, convenient, and Instagrammable. So in an attempt to "stay cool" (ha! Get it?!) I went searching for a fun, refreshing, no-heat-required recipe that is both good looking and good for you. The mango lassi is a traditional Indian drink I stumbled upon a few summers ago and it has always been my simple go-to refreshing snack on a hot summer day. With sweet, tropical mango mixed with creamy and tart yogurt, this smoothie satisfies poolside, inside, or...in really any other side-related fashion.
Now, I wouldn't be being true to myself if I didn't include some evidence based research up in here. I mean, recipes are fun, but I'm not a blogger- I'm a nutritionist- and that means I'm gonna learn ya something while you're here.
Recently, an old friend and bad-ass breast cancer survivor reached out to me and asked about food choices to help her keep moving toward her healthiest self, and we did a little talking about food choices that are particularly known for breast health and containing anti-cancer properties. Naturally, I wanted to give her some recipes that were easy to digest, took very little time, and where the ingredients didn't break the bank- and again, enter the Mango Lassi. So I think now is a perfect opportunity to dissect the ingredients in this drink and talk about how it's not only the perfect refresher, but also a boobie-friendly summertime treat.
Lesson #1: HOW TO STAY RELEVANT: [Talk about boobs.]
Did you know the Okinawa population in Japan have some of the most long-lived and healthiest individuals on the planet? They attribute most of this longevity to their diet, which is high in spices like turmeric. I've posted about the health benefits of turmeric in past recipes so I'll spare you the repetition and just say this; it's wonderful for you. Think anti-inflammatory. Think antioxidants. Think brain booster.
Ginger, we know is incredible for digestion, bloating, constipation, and inflammation as well and promoting a healthy gut, but how can it help keep our breasts healthy? Recent studies have also show that ginger extracts actually increased apoptosis (death) of certain breast cancer cells. Other components of ginger, called gingerols, were shown to have a slowing effect on the proliferation and spreading of breast cancer cells. I know. It's awesome. Also, in long term studies, women who incorporate ginger and turmeric into their everyday diet have a typically diminished rate of breast cancer in comparison to the general population who eat the Standard American Diet (SAD).
Mango (Mangifera indica L.) is a commonly cultivated tropical fruit rich in polyphenolic compounds that protect and fight against certain types of breast cancer. A study found that these protective compounds had cytotoxic effects on certain breast cancer cells in vitro and decreased tumor volume by 73% in mice compared with the control group.
Now, there are a lot of varieties of mango lassi recipes online. This particular version I've adapted from a fellow Clinical Nutritionist, Crista Orecchio, with one twist; instead of using Siggi's yogurt (which is wonderful, don't get me wrong) I've used an unsweetened, vanilla kefir. It has about 10 grams less sugar and touts more probiotics, which means it's simply more potent for supporting that good bacteria in the your gut. If you know you really don't care for the tart taste of Kefir, you can use an unsweetened yogurt of your choice. I find that an icelandic style skyr gives the creamiest texture, but go with what you know you like. Make yourself happy, friends.
1 1/2 cups no-sugar added yogurt or kefir (plain or vanilla)
3/4 cup frozen organic mango
1/2 tsp dried turmeric
1/2 tsp dried ginger
Squeeze of lemon
Pinch of sea salt
3 turns or one pinch freshly ground black pepper
1 tsp raw honey (optional)
Add yogurt, mango, turmeric, dried ginger, sea salt, and black pepper to a blender. Squeeze in the lemon. Add honey, if using. Blend until smooth and pour into a tall serving glass.
Top it off with a heavy sprinkle (about 1/4 tsp) Root & Bones Chaga for extra antioxidants, immune boosting and energy support (optional).*
*Use code "SIMPLE" at check out www.rootandbones.com for a 15% off discount for any order. [Root and Bones was started by an Herbalist in NorCal who personally oversees all of the quality/sourcing of these extracts and she's truly a gem. I'll have another post soon about the wonderful health benefits of mushroom extracts, but for now...just get. that. discount. baby. ]
All in all, this is a simple, delicious smoothie and the perfect healthy upgrade to those sugar-pops we sometimes reach for to keep cool. It takes just a minute or two to make and is the perfect go-to when you're craving something sweet and tropical, something great for your gut and also...boobies!.
Yours in wellness,