Simply strawberlicious smoothie: strawberry lassi. Drink to your health!

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.

image

Strawberry lassi. © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

Yield: 4-5, 1/2 cup servings

Ingredients:

© Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

Freshly picked strawberries from a local farm. © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

  • 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

Method:

  1. Wash strawberries. Remove leaves.
  2. Blend strawberries along with the yogurt, honey and sugar in the jar of an electric blender on medium speed until combined.

    © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

    © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

  3. Pour lassi into individual glasses.
  4. Slice reserved strawberries into 3-4 sections.
  5. Garnish lassi with strawberries and mint leaves.
  6. Serve chilled.
© Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

© Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

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!

Antpoxidants tend to leave stains. © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

Antioxidants tend to leave stains. © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

Nutrient analysis source: myfitnesspal.com. Myfitnesspal.com is an independent website that is not affiliated with this blog in any way.

Nutrient analysis source: myfitnesspal.com. Myfitnesspal.com is an independent website that is not affiliated with this blog in any way.

Serving size: 1/2 cup. Diabetic exchanges: 1 carb exchange.

Disclaimer: All the content on this blog is strictly for informational purposes only, and should not be construed as medical advice. Please consult your doctor or registered dietitian for recommendations tailored to your unique needs.

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About Sangeeta Pradhan RD, CDE

Hi there! Welcome to my blog! If you are confused with all the conflicting messages you get bombarded with every day on carbs, fats, proteins, gluten and anything you can think of related to nutrition, look no further! The purpose of my blog is to cut through all this clutter, utilizing scientific, evidence based guidelines to help you, the consumer, navigate the complex, dietary landscape, and thus empower you to make informed decisions.
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11 Responses to Simply strawberlicious smoothie: strawberry lassi. Drink to your health!

  1. smilecalm says:

    i’ll enjoy this
    wonderfully tasty
    cool lassi
    from a fellow
    RD, soon 🙂

    Liked by 1 person

  2. Thank you so much for stopping by. Enjoy:)!

    Like

  3. agenda19892010 says:

    Happy Tuesday to you ☺.

    Liked by 1 person

  4. Happy Tuesday to you and thank you for stopping by:))

    Liked by 1 person

  5. sheenmeem says:

    I am glad you visited my blog. Love your recipes and thanks.

    Liked by 1 person

  6. Thank you so much for your positive feedback. Glad you stopped by.😊

    Like

  7. Thank you for your positive feedback. Thank you for stopping by:))

    Like

  8. I make myself healthy smoothies most mornings 🙂 and having raspberries and blackberries now ripe in the garden these I add. Also make green smoothies with spinach and Kale..

    I would have commented upon your Sugar post but there was no comment section open for me to leave my thoughts..

    I was going to say how informative your post is and we have cut back loads on Sugar ..
    Loved the recipe above Thank you

    And thank you for dropping in at Dreamwalker’s Sanctuary .. ❤ Sue

    Liked by 1 person

  9. Sue, I will have to check why the comment section was not open. Very sorry about that. Thank you so much for your wonderful feedback. And it is my pleasure entirely to browse your blog and learn so much from you:))

    Liked by 1 person

  10. No worries.. sometimes the settings can alter themselves, I have had that happen before 🙂

    Like

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