Supplying good amounts of carbohydrates and potassium for nerve and muscle function, bananas are a popular snack among endurance athletes. They also contain a type of fibre, fructoligosaccharides (FOS), which encourage the growth of friendly lactobacilli bacteria in the gut. These help prevent the overgrowth of bad bacteria, which can cause health problems, such as digestive disorders.

1 ripe banana

1 ripe mango

200ml (7fl oz) orange juice

200ml (7 fl oz) semi-skimmed milk

3 tablespoons fromage frais

Peel and slice the banana. Peel the mango, remove the stone and cut the flesh into even sized pieces. Put the banana, mango, orange juice, milk and fromage frais in a food processor or blender and process until smooth. Pour into 2 glasses, add a couple of ice cubes to each glass if liked, and drink immediately.

Makes 500ml (17fl oz); Serves 2

Nutrition notes

This smoothie is an excellent source of vitamins A, C, B1, B2 and B6, B12,  folic acid, calcium, potassium, magnesium and phosphorus..

Per Serving:   Calories                 :               190

Fat                         :               3g

Carbohydrate       :               37g

Protein                  :               6g

Iron                       :               0.95mg (6% RNI)

Calcium :               155mg (22% RNI)

Taken From: Power Juices

By Penny Hunking & Fiona Hunter

Published in Great Britain in 2002 a division of Octopus Publishing Group Ltd, London

ISBN 0 600 60449 7

A CIP catalogue of this recipe is available from the British Library.

Dan Bennett