Superfood Saturday: Ready, Set, Mango!Article posted in: Diet & Nutrition
The reddish exterior and bright orange interior of the mango makes it as visually appealing as it is delicious. This beautiful fruit is both sweet and juicy, making it a delicious treat with lots of tropical flavor. Mangoes are grown throughout the world, though India, China, Thailand, Indonesia and Mexico are the international leaders in its production. Mangoes thrive in tropical climates, including Hawaii, according to the World Atlas, and can even be found in the southernmost part of Florida where the temperatures are hot enough for the fruit to grow. Mangoes are considered in-season in the summer and the fall, making those times of year the very best to enjoy this delectable fruit.
Nutritionally, mangoes are a great choice, as well. They contain more than 20 different vitamins and minerals which help make them a superfood, according to Mango.org. One cup of mango is high in vitamins A and C as well as folate, which is especially important during pregnancy. One cup of mango is also low in calories—only 100—and the delicious fruit is completely fat free. On the Nutrisystem plan, one cup of mango counts as one SmartCarb.
Eaten alone, mangoes are a great choice to satisfy your sweet tooth while still sticking to a healthy diet. But this refreshing fruit also makes a lovely ingredient for many different recipes. Its sweet—and sometimes “tangy”—flavor adds complexity to a lot of great dishes.
We’ve rounded up a list of our nine favorite recipes featuring magnificent mangoes:
Considering how naturally sweet it is, mango makes the perfect foundation for a fresh sorbet. If you’ve never made your own sorbet, you’ll be surprised how easy it is to do. Simply blend frozen mango chunks with unsweetened pineapple juice and a touch of almond milk. It can then be frozen for a firmer texture. You’ll feel good knowing exactly what’s in your sweet treat—and that it only has a mere 103 calories per serving. It counts as one SmartCarb on the Nutrisystem plan.
If it’s zest that you’re seeking, this mango salsa may be more your speed. It combines the sweet and tropical flavor of mango with ingredients like lime and lemon juices, red bell pepper, green onion, cilantro and even fresh jalapeno, for some kick. Pair it with a handful of whole grain tortilla chips—or even better, some crisp veggies (we love it with cucumbers!)—and you’ve got a healthy snack on hand that tastes sinfully delicious. This salsa counts as one SmartCarb on the Nutrisystem plan.
This smoothie blends one cup of mango with some skim milk, nonfat Greek yogurt, spinach and a handful of mint leaves. It’s got a refreshing mint flavor to it that makes it unique. Plus, this thick and creamy smoothie is brimming with antioxidants, vitamin K, iron and calcium. You’ll feel full and satisfied after enjoying this delicious drink. It contains 222 calories and counts as one SmartCarb and one PowerFuel on the Nutrisystem plan. It’s a great choice that will fit easily into your healthy diet.
If you’re a fan of parfaits, then you’ll have to give this unique one a shot. It combines fresh mango with Greek yogurt, sunflower seeds, honey and Nutrisystem Granola Cereal. Easy to make ahead of time, this is a great grab-and-go breakfast on a busy morning when you’re rushing out the door. The flavor combination will easily become a favorite and you’ll want to make this again and again. It contains 296 calories per serving and counts as one Nutrisystem Breakfast, half a SmartCarb, half a PowerFuel and two Extras.
If you’re on board with the smoothie bowl trend and looking for a new one to try, we’ve got your covered. This tropical bowl is made even sweeter with the addition of a chocolate Nutrisystem shake. After blending frozen mango with the shake, some water, and some nonfat Greek yogurt, it’s topped with granola, chopped peanuts and dried apricots for a delightful burst of flavor. On the Nutrisystem plan it counts as one SmartCarb and two PowerFuels (flex breakfast, anyone?!), and has just 342 calories.
Another super easy smoothie to whip up, this one combines the tropical goodness of both mango and pineapple with your sweet vanilla Nutrisystem shake. One sip of this concoction, and you’ll feel whisked away to a tropical island. On the Nutrisystem plan, this smoothie counts as one SmartCarb and one PowerFuel.
A healthy slushie that you can feel good about? That’s exactly right! Not only does our Orange Mango Slushie only contain 78 calories, but it also packs in a host of antioxidants—not to mention the fact that it’s bursting with flavor. To make this refreshing beverage, all you have to do is combine frozen mango, orange juice, ice and water in a blender—and voila! You’ve got a frozen drink that tastes like you’re cheating when you’re really just sticking to your healthy diet. It counts as just one SmartCarb on the Nutrisystem plan.
Whether served as a delicious morning breakfast or eaten as a mid-day treat, this pudding recipe is sure to satisfy your sweet tooth. It has the added nutritional benefit of chia seeds, the edible seeds of the desert plant Salvia hispanica, a member of the mint family. These tiny seeds are an excellent source of omega-3 fatty acids. In this easy recipe, chia seeds are whisked together with almond milk and a vanilla Nutrisystem shake. Then half of the mango chunks are mixed in. The pudding then sits in the refrigerator overnight to set and is topped with the remaining mango chunks when ready to enjoy. It counts as one SmartCarb, two PowerFuels and two Extras on the Nutrisystem plan, making it a great flex breakfast option.
This is a smoothie recipe that has it all. Not only does it boast a full serving of fruit and a full serving of vegetables, it’s also pumped full of protein thanks to a vanilla Nutrisystem shake. It’s also got frozen banana, fresh spinach, vanilla almond milk, honey and of course, mango. It’s sweet with a strong hint of vanilla, which just may cause you to forget how incredibly healthy it really is. The recipe makes one smoothie and counts as one PowerFuel, one SmartCarb, one Vegetable and two Extras.