Regular Foods · Smoothies & Shakes · by Mara
Mara’s Mango-Cardamom Compass
Mango Cardamom Protein Smoothie
Mango and one quiet pinch of cardamom point Mara’s compass toward something bright and gently spiced. Mango texture and spice tolerance vary; use only when your plan allows both.
- Total time
- 5 min
- Yield
- 2 small servings
- Serving
- About 6 fluid ounces
- Texture
- Smooth with fine fruit pulp
Ingredients
- 1 serving vanilla protein powder approved by your care team
- 1/2 cup plain nonfat Greek yogurt
- 1/2 cup frozen unsweetened mango chunks
- 1 cup unsweetened low-fat milk or care-team-approved liquid
- Pinch of ground cardamom, optional and only when tolerated
Directions
- 1
Add the approved liquid, yogurt, protein powder, mango, and optional cardamom to a blender.
- 2
Blend until completely smooth with no fruit pieces or powder pockets.
- 3
Divide into two small servings.
- 4
Eat or sip only at the pace and volume directed by your care team. Refrigerate the second serving promptly and use it within 24 hours.
PER SERVING
Nutrition
- Protein
- 18g
- Calories
- 145
- Carbs
- 15g
- Fat
- 2g
- Fiber
- 1g
- Sugar
- 10g
- Sodium
- 150mg
Estimated per half recipe using vanilla protein powder, plain nonfat Greek yogurt, unsweetened low-fat milk, and unsweetened mango. Protein powders and milks vary; calculate exact values from your own labels.
Source: Inspired by USDA MyPlate’s fruit-smoothie framework (https://www.myplate.gov/web/web/recipes/fruit-smoothie-ii) and Boston Medical Center’s bariatric protein-shake framework (https://www.bmc.org/sites/default/files/2025-01/Bariatric_Post-Op_Dietary%20stages%20English.pdf); independently developed and worded Guild adaptation.
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