A recent trip to a local farm in our neighborhood proved “fruitful” as we picked strawberries from bushes that were teeming with the juicy fruit and returned home with a bounty of fresh, luscious berries, ripened to perfection! My daughter made short shrift of these, whipping some into a delectable home-made jam, while folding others into miniature, flaky, home-made pies. Many got devoured of course along the way, and the remaining found their fate sealed with cold yogurt and honey in a simply refreshing, and refreshingly simple to make, lassi or yogurt smoothie.
Yield: 4-5, 1/2 cup servings
- 2 cups plain low-fat organic yogurt
- 3/4 -1 cup, small ripe strawberries + 1-2 strawberries for garnish
- 1 tsp honey
- 2 tsp table sugar
- Mint leaves
- Wash strawberries. Remove leaves.
- Blend strawberries along with the yogurt, honey and sugar in the jar of an electric blender on medium speed until combined.
- Pour lassi into individual glasses.
- Slice reserved strawberries into 3-4 sections.
- Garnish lassi with strawberries and mint leaves.
- Serve chilled.
A Registered Dietitian’s tip: Strawberries are rich in antioxidants such as Vitamin C, as well as biologically active phenolic compounds called flavonols, and anthocyanins. Many antioxidants contain bio-active compounds that might leave stains behind. (see picture below). Antioxidants scavenge free radicals in our body that can create oxidative damage. The greater and more varied your arsenal of antioxidants from food, the better your ability to fight disease! A simple rule of thumb: The richer the color of the fruit or vegetable, the greater the antioxidant activity!
These little beauties also yield about 4 grams of fiber for every cup. Yogurt has live and active cultures called “friendly bacteria” that can help with digestion and promote a healthy gut. 70% of our immune system is in the gut, hence a healthy gut can promote a robust immune system. Yogurt and other fermented products such as Kefir provide an easy and delicious way to build a healthy immune system. A strawberry lassi is the perfect marriage between phyto-nutrient rich berries, and probiotic rich yogurt. So go ahead, and drink to your health!
Serving size: 1/2 cup. Diabetic exchanges: 1 carb exchange.