Mango Shake with Skim Milk and Sugar Free Powder
Beverages • India
How to Make Mango Shake with Skim Milk and Sugar Free Powder (Traditional & Healthy Version)
Mango Shake, or 'Aam ka Shake,' is a beloved Indian beverage that captures the essence of summer with every sip. Prepared using sweet, juicy mangoes blended with chilled skim doodh (milk) and sweetened with sugar free powder, this refreshing drink is a staple in many Indian households during the hot months of April to June, coinciding with peak mango season. Not only is it a popular choice for cooling down after a day in the sun, but it also makes a frequent appearance during festivals like Baisakhi and Holi, where family and friends gather to relish seasonal delights. The real charm of Mango Shake lies in its luscious, creamy texture and the natural aroma of ripe Indian mangoes, especially the Alphonso, Kesar, or Dussehri varieties. By replacing full-cream milk with skim milk and using sugar free powder instead of regular cheeni, this modern, health-conscious version allows you to enjoy all the authentic flavors without compromising your dietary goals. It's a guilt-free treat that's both satisfying and nourishing, making it a perfect choice for those tracking calories or seeking healthier beverage options.
Ingredients(for 1 tall glass (approx. 250 ml))
- 1.5 cups Ripe mangoes (peeled and chopped) (Use Alphonso, Kesar, or Dussehri for best results)
- 2 cups Skim milk (chilled) (Doodh)
- 1.5 tsp Sugar free powder (Stevia or as per taste)
- 1/4 tsp Green cardamom powder (Elaichi) - optional
- 6-8 cubes Ice cubes (Baraf ke tukde) - optional
- 1 tbsp Chopped pistachios or almonds (Pista/Badam for garnish) - optional
- 6-8 strands Saffron strands (Kesar, optional) - optional
- 2-3 leaves Fresh mint leaves (Pudina, for garnish) - optional
Instructions
- 1
Wash, peel, and chop the ripe mangoes into small cubes. Discard the seed.
5 minutes
Choose fully ripe, fragrant mangoes for maximum sweetness and flavor.
- 2
Add the chopped mango pieces into a blender jar.
2 minutes
Make sure the blender jar is clean and dry to prevent dilution.
- 3
Pour in the chilled skim milk and add the sugar free powder. If using, add green cardamom powder for a traditional aroma.
2 minutes
Taste the mixture and adjust sugar free powder as per your preference.
- 4
Add ice cubes to the blender and blend on high speed until the mixture is smooth and frothy.
3 minutes
Do not over-blend to avoid making the shake too thin.
Why This Dish is Healthy
By using skim milk and a sugar substitute, this Mango Shake significantly reduces calories and saturated fat compared to the traditional version. It’s free from refined sugar, making it a safe choice for diabetics and those on a weight loss journey. The inclusion of nuts and spices not only enhances flavor but also adds essential nutrients. It's a wholesome, guilt-free beverage that aligns well with balanced Indian diets and calorie tracking goals.
This Mango Shake is naturally rich in vitamins A and C, thanks to the mangoes, which support immunity and eye health. Using skim milk adds a good amount of protein and calcium without excess fat, helping to maintain strong bones and muscles. The sugar free powder keeps the glycemic load low, suitable for calorie-conscious individuals. Nuts like pista and badam add healthy fats and micronutrients, while saffron and cardamom provide antioxidants. Overall, it's a nutrient-dense beverage perfect for summer hydration.
Pro Tips
- 💡Tip 1: Use fully ripe, naturally sweet mangoes to minimize the need for sweetener.
- 💡Tip 2: Chill all ingredients and serving glasses beforehand for a thicker, colder shake.
- 💡Tip 3: For extra creaminess, soak saffron strands in a tablespoon of warm milk before adding.
Storage & Serving
Best consumed fresh. If stored, refrigerate in a covered jug for up to 24 hours. Stir well before serving as natural separation may occur.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 130.0 kcal |
