Mango Pumpkin Seed Sattu Smoothie – A Summer Powerhouse in a Glass!
Looking for a smoothie that’s equal parts delicious, cooling, and nourishing? This Mango Pumpkin Seed Sattu Smoothie is your ultimate summer fix! Packed with the tropical sweetness of mangoes, the earthy goodness of sattu, and the nutty crunch of pumpkin seeds — this blend is rich in protein, fiber, and essential minerals. It supports digestion, keeps you full longer, and gives your skin a natural glow. Whether it’s a post-workout drink, a breakfast smoothie, or a midday energizer — this glass of golden goodness has got your back!
Equipment
- 1 Knife
- 1 Grinder
Ingredients
- Ripe mango – 1 peeled and chopped
- Roasted sattu chana flour – 1.5 to 2 tbsp
- Pumpkin seeds – 1 tbsp raw or lightly roasted
- Soaked dates – 2 for natural sweetness OR jaggery – 1 tsp (optional)
- Chia seeds – 1 tsp optional, for fiber
- Cardamom powder – 1 pinch optional for flavor
- Normal / Chilled water or plant-based milk like almond/oats/coconut – ¾ to 1 cup
- Ice cubes – optional
Instructions
- Soak:Soak pumpkin seeds and dates in warm water for 10 minutes (if time allows).
- Blend:In a blender, add chopped mango, soaked pumpkin seeds, soaked dates (or jaggery), sattu, and chia seeds.Pour chilled water or plant-based milk.Add a pinch of cardamom powder.
- Blend until smooth and creamy.Add ice cubes if desired and blend again.
- Serve immediately for maximum freshness and taste.
Notes
Health Benefits:
- Mango: Rich in vitamin C, A, and antioxidants.
- Pumpkin Seeds: High in zinc, magnesium, and healthy fats.
- Sattu: Cooling, protein-rich, and great for digestion and energy.
- Chia Seeds: Packed with fiber, omega-3, and gut-cleansing properties.
Precautions for Mango Pumpkin Seed Sattu Smoothie:
- Don't Overconsume: This smoothie is nutrient-dense and filling. Limit to 1 glass per day to avoid bloating or heaviness.
- Best Taken in Morning or Afternoon: Avoid drinking it late in the evening or at night, as sattu and seeds may be harder to digest at bedtime.
- Not Ideal for Cold or Cough: Since mango is naturally sweet and sattu is cooling, avoid during episodes of cold, cough, or throat infection.
- Check for Seed Sensitivity: Pumpkin seeds may cause bloating in some people if not soaked or roasted properly.
- Avoid Ice if You Have Sinus or IBS: Use room temperature or lukewarm water instead of chilled water if you suffer from sinusitis or IBS (irritable bowel syndrome).
- Diabetics Caution: Though natural, mangoes and dates are high in sugar. opt for half mango or skip dates/jaggery if you're managing blood sugar.
- Avoid on Empty Stomach if Sensitive Gut: Combine with a few soaked almonds or a banana earlier if you have hyperacidity or weak digestion.
