Mango Shake with Stevia
Beverages • India
How to Make Mango Shake with Stevia (Traditional & Healthy Version)
Mango Shake, locally known as 'Aam ka Shake', is a beloved Indian summer beverage that celebrates the king of fruits—mango. Traditionally served chilled, this creamy drink is a staple in Indian households during mango season, especially from April to July. The taste is a delightful blend of lush sweetness and smooth texture, making it a favorite among children and adults alike. By replacing sugar with stevia, this version retains all the flavor while making it suitable for health-conscious individuals and those monitoring their calorie intake. Mango Shake is more than just a beverage—it’s a nostalgic part of Indian summers, often prepared during family gatherings, festive times like Holi and Baisakhi, or simply as a refreshing afternoon treat. Many regional variations exist, with some adding a pinch of cardamom (elaichi) or saffron (kesar) for extra aroma. This healthy, stevia-sweetened recipe brings a guilt-free twist to the traditional Mango Shake, keeping its authentic Indian roots alive while catering to modern dietary needs.
Ingredients(for 1 glass (approx. 250 ml))
- 2 medium (about 1.5 cups diced) Ripe mangoes (Alphonso or Kesar preferred)
- 1 cup Chilled low-fat milk (doodh)
- 2-3 teaspoons (as per taste) Stevia (sugar-free sweetener)
- 6-8 Ice cubes (baraf ke tukde) - optional
- 1/4 teaspoon Cardamom powder (elaichi) - optional
- 1 tablespoon Chopped pistachios (pista, for garnish) - optional
- 4-5 Saffron strands (kesar, for garnish) - optional
- 1 tablespoon Skimmed milk powder (optional, for extra creaminess) - optional
Instructions
- 1
Wash and peel the ripe mangoes. Dice the flesh and remove the seed.
3 minutes
Use fully ripe Alphonso or Kesar mangoes for the best flavor and color.
- 2
Add the diced mango, chilled low-fat milk, and stevia to a blender jar.
2 minutes
Adjust stevia to taste; start with less and add more if needed.
- 3
Add optional ingredients—ice cubes, skimmed milk powder, and cardamom powder—for extra richness and aroma.
2 minutes
Skimmed milk powder makes the shake creamier without extra fat.
- 4
Blend on high speed until smooth and frothy. Ensure there are no mango chunks left.
2 minutes
Blend in pulses to avoid over-processing and to retain a thick texture.
Why This Dish is Healthy
This Mango Shake is a healthy choice because it uses natural fruit sugars, eliminates refined sugar, and incorporates low-fat dairy. Stevia, a plant-based sweetener, does not spike blood glucose, making it great for weight loss and diabetic diets. The shake is filling yet light, perfect for breakfast or a post-workout snack without compromising on taste or nutrition.
Mango Shake with Stevia is a nutritious drink, rich in vitamins A and C from mangoes, and a good source of calcium and protein from low-fat milk. Using stevia instead of sugar significantly reduces the calorie and carbohydrate content, making it suitable for those monitoring blood sugar. The shake also provides potassium, magnesium, and antioxidants, supporting immune health, vision, and hydration during hot Indian summers.
Pro Tips
- 💡Tip 1: Use Alphonso or Kesar mangoes for the most authentic flavor and vibrant color.
- 💡Tip 2: Adjust the thickness by varying the amount of milk to suit your preference.
- 💡Tip 3: For a vegan version, substitute dairy milk with almond or oat milk.
Storage & Serving
Refrigerate the Mango Shake in a covered jug for up to 24 hours. Stir well before serving as natural separation may occur. Avoid freezing.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 155.0 kcal |
