Mango & Nectarine Smoothie

Recipe approved by GI Foundation of SA and Diabetes SA

Conversions

easy

SERVES 3

PREP TIME 15minutes

Ingredients

  • 250 ml (1 cup) peeled and sliced nectarines
  • 250 ml (1 cup) chopped fresh mangoes, or frozen ½ banana
  • 5 sachets Huletts EquiSweet
  • 6 ice cubes
  • 250 ml (1 cup) low fat plain yoghurt

Method

  1. Combine all of the ingredients in a blender and purée until completely smooth.
  2. Pour into tall glasses and enjoy cold.

Nutritional information:

  1. Tip: Frozen fruit may replace fresh fruit, although fresh is better. Peaches or nectarines may be used, according to what is in season.
  2. One serving is equivalent to 2 Portions fruit and half Portion low fat Dairy.
  3. GI (calculated) = 44 (low GI). GL per serving = 13.
  4. Nutritional info (per glass) Energy - 695kJ ; Protein – 4.9g ; Carbs – 29g ; Fat – 1.9g ; Fibre 2.9g

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Conversion Table

Cups Tablespoons Grams
Butter 1/4 cup 4 Tbsp 57g
1/3 cup 5 Tbsp + 1 tsp 76g
1 cup 16 Tbsp 227g
Flour/Sifted 1/4 cup 4 Tbsp 30g/27g
1/3 cup 5 Tbsp + 1 tsp 40g/35g
1/2 cup 8 Tbsp 60g/55g
1 cup 16 Tbsp 120g/110g
Granulated Sugar 1/4 cup 4 Tbsp 50g
1/3 cup 5 Tbsp + 1 tsp 65g
1/2 cup 8 Tbsp 100g
1 cup 16 Tbsp 200g
Brown Sugar/ Firmly Packed 1/4 cup 4 Tbsp 45g
1/3 cup 5 Tbsp + 1 tsp 60g
1/2 cup 8 Tbsp 90g
1 cup 16 Tbsp 180g
Water 1/4 cup 4 Tbsp 57g
1/3 cup 5 Tbsp + 1 tsp 76g
1/2 cup 8 Tbsp 114g
1 cup 16 Tbsp 227g