Super Mango Smoothie
Use cardamom at its freshest. When this spice, related to ginger, develops a camphorlike aroma and flavor, it is old and should be thrown out. Vanilla or blueberry yogurt flavors are equally good in this quick breakfast or snack drink.

Ingredients
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10 cardamom pods
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3 cups mango nectar (about two 11.5- to 12.5-ounce cans), chilled
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2 8-ounce cartons plain yogurt
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1 tablespoon honey
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2 teaspoons ground pistachio nuts
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Fresh mango and melon pieces (optional)
Directions
1.
Open cardamom pods by crushing with a blunt instrument, such as a knife handle. Remove seeds; discard pods. Use a mortar and pestle to crush seeds to make 1/8 to 1/4 teaspoon.
2.
In a blender container combine chilled nectar, yogurt, honey, and cardamom. Cover and blend until smooth. Pour mixture into glasses. Sprinkle with ground pistachio nuts. Garnish glass with fresh mango and melon pieces threaded on skewers, if desired. Makes 5 servings.
Nutrition information
Calories 169, Total Fat 3 g, Saturated Fat 2 g, Cholesterol 12 mg, Sodium 45 mg, Carbohydrate 30 g, Fiber 23 g, Protein 3 g. Daily Values: Vitamin A 4%, Vitamin C 32%, Calcium 12%, Iron 1%.
Percent Daily Values are based on a 2,000 calorie diet
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how-tos
Recommended Recipe:
Tropical Fruit Smoothies
Fresh mangos and bananas give this refreshing beverage a crowning touch. It's a great snack for kids too.
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