~*Mango and walnuts smoothie ..

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Mangoes were first grown in India over 5,000 years ago.They are the most widely consumed fresh fruit in the world and are available all year long in the Lebanese Markets.
The mango is a symbol of love in India, and a basket of mangos is considered a gesture of friendship
Legend says that Buddha meditated under the cool shade of a mango tree!

This exotic fruit is packed with more than 20 essential vitamins and minerals.Each 150g of mango contain 90 calories.

100g of this fruit provide half the recommended daily intake of Vitamin C.It is also a good source of vitamin A and vitamin E that work as anitoxidants. And, Vitamin B1 and B3 needed for Energy production. And is a good source of potassium.

It is important to note that a mango will not ripen in the refrigerator, it can be kept chilled there once ripe.

I thought about preparing this smoothie as it is highly nutritious, refreshing and exquisite!

A famous Russian proverb states that: “A dog, a wife and a walnut tree: the more you beat them, the better they be”!I would simply apply the last part of it, stating that the better you beat a walnut tree the better walnuts would be .. Just make sure not to dream about walnuts as it implies unfaithfulness in relationships… The last cute fact about walnuts recalls Michelangelo that used walnut oil while painting the Sistine Chapel…

Back to scientific and nutrition facts; Walnuts have the highest Omega3 content when compared to other nuts! 14 pieces of walnuts provide 90% of the Daily recommended intake of Omega3.Revered since ancient times as a symbol of intellectuality, since their kernels have convoluted surface inside the shell resembling as that of brain!They are an excellent source of vitamin E (an antioxidant) and are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.

They also very are rich source of minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium.

Ingredients (Makes one serving)

1 bowl of fat free yogurt (100g)
150g of pureed fresh mango
7 ground walnuts
1/2 tsp orange blossom water
1/2 tsp rose water
1 tsp honey or sugar

Method of preparation:

In a food processor, blend the walnuts with the rose water, orange blossom water, sugar or honey. Add to the yogurt.Place in a glass and top with the pureed mango!

Calories per serving:233

~*Dietitian Nicole Maftoum

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