Yield: 4 servings
2 cups whole-milk yogurt

1/2 teaspoon ground cardamom or to taste

2 tablespoons granulated sugar or to taste

1 pinch salt

1 cup ice cubes or 3/4 cups crushed ice

1 cup coarsely chopped peeled mango, peach or other fruit

1 cup cold water, optional


1. Combine all ingredients in a blender. (Omit the water for a thicker shake; add it for a thinner shake.)

2. Blend until smooth and serve.



Per serving: 127 calories; 4g fat (28 percent calories from fat); 2.5g saturated fat; 16mg cholesterol; 4g protein; 19g carbohydrate; 18g sugar; 1g fiber; 97mg sodium; 155mg calcium; 258mg potassium.

Adapted from "The Best Recipes in the World," by Mark Bittman (Broadway Books, 2005).