Category: mango

Mango

Mangoes are a delicious fruit that have many nutritional benefits. They contain a lot of vitamin A and C, potassium, iron, and some copper. Their vibrant yellow/orange color also tells us that mangoes are rich in carotene.

When buying and eating mangoes, make sure that you only eat ripe mangoes, because unripe mangoes aren’t nearly as delicious but can also have a slightly laxative effect. Ripe mangoes, on the other hand, soothe the intestines and are easily digestible. The mango pulp stimulates the entire metabolism and strengthens connective tissue. This fruit is an absolute superfood and can be used in both sweet and savory dishes!

Spicy Green Cabbage with Mango

Are you looking for healthy and delicious recipes? Well we have a great one for you today! This spicy green cabbage with mango, is tasty and boost your metabolism!

Ingredients:
1 serving of vegetables (green cabbage, leek, mushrooms)
1 serving of diced mango
Sea salt and black pepper
1 clove of garlic
1 chili pepper
Fresh ginger
Cardamom
Coconut oil
1/4 cup vegetable stock

Preparation:
Clean, wash and cut the cabbage. Halve, wash and finely chop the leeks. Rub the mushrooms with a dry cloth and cut into quarters. Halve the chili pepper lengthwise and remove the seeds, cut into large cubes. Peel and finely dice garlic and ginger. Heat oil, fry garlic, ginger and leek until translucent, add chili and cardamom. Add the mushrooms as well and steam for 3 minutes. Then add the cabbage and cook for another 3 minutes. Deglaze with vegetable stock and let it stew for 5 minutes, season with salt and pepper. Finally, add half a portion of diced mango and enjoy the rest of the mango for dessert. Bring to the boil again and season to taste. Simply add a protein of your choice. Enjoy!

Mango and Bell Pepper Bean Dip

This creamy bean dip with mango and bell peppers is perfect to serve with bread or crackers.

Ingredients:
1 serving of white beans
1 serving of bell peppers
1 serving of mango
1 serving of whole rye bread 
Vinegar
Vegetable broth
Mixed herbs (ex: smoked paprika, chili, garlic powder etc.)
Salt and pepper

Preparation:
Soak the beans overnight, cook in water for about 40 minutes. Drain the water and leave the beans to cool. Add salt and pepper to the beans and puree with a splash of vinegar and broth. Wash and clean the peppers, cut into small cubes and add to the beans along with the mango and herbs of your choice and puree until smooth. If the mixture is too firm, stir in a little water, season to taste. Enjoy the dip with bread or crackers!

Mango Turmeric Smoothie

This delicious smoothie is packed full of vitamins and antioxidants, and is great for breakfast or as a snack!

Ingredients:
1 frozen banana
1 cup frozen mango chunks
1/2 tsp turmeric
Fresh ginger
1/4-1/2 cup of milk

Preparation:
Add all the ingredients to a blender and blend until smooth. Enjoy!

Tip: Feel free to substitute the mango with other fruits such as berries or pineapple. For extra nutrition, adding spinach or kale is also a great option.

Photo: Unsplash

Peach Mango Smoothie

This smoothie packed full of delicious fruits and perfect for a hot summer day!


Ingredients:
1 cup frozen mango chunks
1 cube-sized piece of ginger
1 cup frozen peaches
1 tsp turmeric
Water
Ice cubes

Preparation:
Put all ingredients except the ice cubes into a blender and blend. Add the ice cubes and blend until smooth. Enjoy!

Tips: For extra nutrition feel free to add greens such as kale or spinach.

Bell Pepper and Mango Bean Dip

This creamy bean dip with mango and bell peppers is perfect to serve with bread or crackers.

Ingredients:
1 serving of white beans
1 serving of bell peppers
1 serving of mango
1 serving of whole rye bread 
Vinegar
Vegetable broth
Mixed herbs (ex: smoked paprika, chili, garlic powder etc.)
Salt and pepper

Preparation:
Soak the beans overnight, cook in water for about 40 minutes. Drain the water and leave the beans to cool. Add salt and pepper to the beans and puree with a splash of vinegar and broth. Wash and clean the peppers, cut into small cubes and add to the beans along with the mango and herbs of your choice and puree until smooth. If the mixture is too firm, stir in a little water, season to taste. Enjoy the dip with bread or crackers!

Spicy Green Cabbage and Mango

Today we have a spicy and flavorful mango dish, perfect to serve with any protein on your plan!

Ingredients:
1 serving of vegetables (green cabbage, leeks, mushrooms)
1 serving of mango (diced)
1/4 cup (50 mL) vegetable broth
Coconut oil
1 garlic clove
1 chili
Fresh ginger
Cardamom
Salt and pepper

Preparation:
Roughly cut the green cabbage. Clean the leeks and cut them finely. Cut the mushrooms into quarters. Halve the chili, remove the seeds and cut into small pieces. Peel and finely dice the garlic and ginger. Heat the oil in a medium pan and cook the garlic, ginger and leeks until translucent, then add the chili and cardamom. Add the mushrooms as well and steam for 3 minutes. Then add the green cabbage and cook for another 3 minutes. Deglaze with vegetable stock and let it stew for 5 minutes, season with salt and pepper. Finally, add half a portion of diced mango and enjoy the rest of the mango for dessert. Bring to the boil again and season to taste. Enjoy with a protein of your choice!

Mangoes

Mangoes are a delicious fruit that have many nutritional benefits. They contain a lot of vitamin A and C, potassium, iron, and some copper. Their vibrant yellow/orange color also tells us that mangoes are rich in carotene.

When buying and eating mangoes, make sure that you only eat ripe mangoes, because unripe mangoes aren’t nearly as delicious but can also have a slightly laxative effect. Ripe mangoes, on the other hand, soothe the intestines and are easily digestible. The mango pulp stimulates the entire metabolism and strengthens connective tissue. This fruit is an absolute superfood and can be used in both sweet and savory dishes!

Spicy Green Cabbage Slaw with Mango

After enjoying delicious treats during the holidays we are looking forward to eating something light today, in the form of this Asian inspired slaw!

Ingredients:
1 serving of vegetables (green cabbage, leeks, mushrooms)
1 serving of diced mango
Cardamom
Ginger
Chili pepper
1 clove of garlic
Salt and pepper
Coconut oil
1/4 cup vegetable stock

Preparation: 
Clean, wash and cut the cabbage into thin slices. Halve, wash and finely chop the leeks. Rub the mushrooms with a dry cloth and cut into quarters. Halve the chili pepper lengthwise and remove the seeds, cut into small cubes. Peel and finely dice the garlic and ginger. Heat the coconut oil in a pan, and then add the garlic, ginger and leeks. Cook until translucent, then add the chili and cardamom. Add the mushrooms as well and steam for 3 minutes. Then add the cabbage and cook for another 3 minutes. Deglaze with vegetable stock and let it stew for 5 minutes, season with salt and pepper. Finally, add half a portion of diced mango and cook for a few more minutes. Enjoy the slaw with a protein of your choice and the rest of the mango for dessert!

Cashew Mango Coconut Balls

Are you looking for a healthy but delicious holiday treat? If so, we have just the recipe for you today. These energy balls are easy to make, nutritious, and tasty.

Ingredients:
70g dried mango (soak for 30 min)
70g cashew nuts (soak for 30 min)
35g coconut flakes
Extra coconut flakes for rolling

Preparation:
Soak the mango in water and then drain well. Process the mango with the pre-soaked cashews and coconut flakes until the mixture clumps together. Shape the mixture into small balls and roll them in coconut flakes. Enjoy!