Indulge in the rich heritage of mango lassi - A taste of Punjab

Do you want to experience a bit of exotic flavour? Prepare one of the most popular Indian drinks, mango lassi. It delights with its taste and creamy consistency and provides a solid dose of refreshment on a warm day. Moreover, the recipe for mango lassi is incredibly simple.

Punjab is a fascinating region in South Asia. It is mostly inhabited by Sikhs, followers of a five-hundred-year-old religion founded by Guru Nanak, who wanted society to be a community of people working for the common good. The region has occupied a leading place in food production for centuries, including wheat cultivation. Unsurprisingly, the recipe for the popular paratha bread, not only on the Indian subcontinent but throughout Asia, originated here.

Another speciality from Punjab is lassi, a yoghurt-based drink (in the Punjabi language, its name means yoghurt mixed with water), consumed as early as a thousand years before Christ. The roots of the delicacy are closely related to Ayurveda, one of the oldest medicinal systems, which recommends, among other things, incorporating fermented dairy products into the diet.

Lassi was drunk and chilled in special clay cups called kulhars. Initially, it was primarily a salty version with the addition of spices such as ground cumin or cardamom. Over time, various "variations" of the drink began to appear, and today, it enjoys enormous popularity throughout India. On the streets of Mumbai or Delhi, you can find hordes of street vendors selling lassi.

The speciality has also gained appreciation in other parts of the world. This is especially true for the cocktail, whose important ingredient is the creamy flesh of mango, which has a refreshing taste and tropical aroma. Mango lassi can be found on the menu at many restaurants serving Indian cuisine. How can you prepare this delicious drink at home?

Indian mangoes are large, evergreen trees that can reach up to 45 metres in height. Their elongated leaves release a pleasant aroma when crushed, and in Asian countries, they are often added to various salads and used as decorations during wedding ceremonies.

However, the fruit itself is most valued. It is covered with a hard yellow-red skin, under which lies dense, yellow flesh with a sweet and refreshing taste. Mango has been used for centuries to improve digestion, but its anti-diarrhoeal and antiemetic properties are also utilised in folk medicine.

The fruit is a rich source of phenolic compounds, anthocyanins, carotenoids, and ascorbic acid. These powerful antioxidants inhibit harmful free radicals, which accelerate ageing processes in the body (including the skin, the visible effects of which are wrinkles) and contribute to the development of serious cardiovascular diseases or cancers.

The skin and flesh of mango contain many tannins, compounds with anti-inflammatory, antibacterial, and astringent properties. The fruit is also a treasure trove of pectin – dietary fibre, which effectively lowers "bad" LDL cholesterol, helps eliminate harmful toxins and heavy metals from the body, prevents troublesome constipation and gallstones, and lowers blood sugar. Thus, it can play an essential role in the fight against type II diabetes, one of the most serious modern diseases. Research indicates that pectin polysaccharides may even inhibit the development of cancer cells.

Due to its high concentration of pectin and low-calorie content (100 grams of the fruit provides only 60 calories), mango should regularly appear in the diet of those who care about their figure. Its regular consumption also helps restore the body's acid-base balance, a widespread problem among contemporary people.

Typically, ripe mangoes are used to prepare the Indian drink, although some prefer fruits that have not yet reached full ripeness, as they give the cocktail a slightly sour taste. The choice depends on your preferences.

Cut the flesh into cubes (about 350 millilitres), then blend it into a smooth mass with cold natural yoghurt (250 millilitres), milk or water (125 millilitres), sugar (4 teaspoons), and optionally a pinch of cinnamon or cardamom. Instead of cow's milk, you can use plant-based milk, such as almond milk, and sugar can be successfully replaced with honey, maple syrup, or agave syrup.

Before consumption, chill the mango lassi in the refrigerator for at least an hour. Finally, garnish with saffron, chopped pistachios or almonds, and mint leaves.