The Health Benefits of Mango
Mango is not only a delicious tropical fruit, but it is also packed with numerous health benefits. Here are some reasons why you should include mangoes in your diet:
- Rich in vitamins and minerals: Mangoes are a great source of vitamins A and C, which are essential for boosting your immune system and promoting healthy skin.
- High in fiber: With their high fiber content, mangoes can aid digestion and help prevent constipation.
- Antioxidant properties: Mangoes are rich in antioxidants, which can help protect against cellular damage and reduce the risk of chronic diseases such as heart disease and cancer.
The Benefits of Coconut
Coconut is a versatile fruit that offers various health benefits. Here's why you should incorporate coconut into your diet:
- Healthy fats: Coconut contains medium-chain triglycerides (MCTs), which are healthy fats that can boost your metabolism and provide a quick source of energy.
- Improved heart health: The saturated fats in coconut can increase HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels, promoting a healthy heart.
- Hydration and electrolyte balance: Coconut water is a natural source of electrolytes, making it a great option for replenishing fluids and minerals after physical activity.
The Power of Cinnamon
Cinnamon not only adds a delightful flavor to your dishes but also offers several health benefits:
- Regulation of blood sugar levels: Cinnamon has been shown to improve insulin sensitivity and help control blood sugar levels, making it beneficial for individuals with diabetes.
- Antioxidant and anti-inflammatory properties: Cinnamon is rich in antioxidants and has anti-inflammatory effects, which can help reduce inflammation and lower the risk of chronic diseases.
- Improved brain function: Some studies suggest that cinnamon may enhance cognitive function and improve memory and attention span.
Recipe: Mango, Coconut, and Spice Crumble
one pack of frozen mangoes chunks 500g ( I used Aldi ones)
Organic Desiccated coconut
For the crumble
175 g plain flour
110 g coconut sugar
I normally use around 90 grams of coconut sugar
110 grams vegan spread/margarine or similar.
1 tbsp of rolled oats I normally add a bit more.
Mixed spices or add more cinnamon.
- Heat the oven to 190 C/170 fan/gas 5.
- Place the frozen mango into an oven proof dish I use a tin dish as shown in photo,
- Sprinkle the mangoes with cinnamon and then sprinkle organic desiccated coconut on them I just add a little not too much just enough see photo.
- For the crumple mix the four, coconut sugar in a bowl using your fingertips rub in the dairy free vegan spread until the mixture looks like breadcrumbs. Shake the bowl so that bigger bits come to the surface and rub these in too.
- Pour the crumble mix over the mangos then add the porridge oats. I norrmally add a little more porridge oats around 10 grams to 15 grams more and also if you want sprinkle some mixed spice or cinnamon on to the top. Use a fork to even out gently press the surface with the bakc of the fork so the crumble holds together and goes crisp.
- Place the oven proof dish on to a baking tray and put in the oven and bake crumble for 35 to 40 minutes check once or twice to make sure does not over cook. Insert a fork or knife to check the mango is soft and leave to cool for 10 minutes once cooked.
- Serve with vegan custard, vegan cream or eat on its own as perfect just as it is. . For an indulgent crumble add a little rum to the crumble so you have a tropical taste.