Healthy Mango Ice Cream – GF, Dairy-Free, No Added Sugars

Is it even possible that an ice cream could be healthy? Well, I think so. There’s only coconut nectar or organic honey adding the sweetness along with mango, but otherwise, there’s no added or refined sugars in this recipe. You can even replace the coconut nectar or honey with organic stevia extract and there will be even less natural sugars. Other ingredients such as cashew nuts, lemon and unsweetened coconut milk are super healthy, don’t you think?

Preparation time for this ice cream is only about 15 minutes and you make it as a smoothie. Then just place the blended ice cream into “serving size” containers and into a freezer. You can use the ice cream one by one when needed. Scoop out a few ice cream balls or just eat it straight from the container. Just the way you prefer. Just remember to take the container out from the freezer about half an hour before use so it softens enough. Don’t freeze it again after melted.

Mango – Queen of all fruits?

Mango seems to be one of the nutrient richest fruits to consume! It’s rich in both, prebiotic and probiotic dietary fibre, which are super important for the health of our gut, body and most importantly, for the brain. Prebiotics and probiotics form a synbiotic. In the other words, prebiotics work as food for probiotics – live bacteria – enabling them to live.

Mango is also rich in vitamin C, vitamin A and various B vitamins like B6. The minerals in mango, such as iron, copper, magnesium and potassium, are important for building strong bones and teeth, blood, skin, hair, nerve function, muscle and for metabolic processes.

Antioxidant compounds like quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methyl gallate, are a great immune booster and protects the body from various diseases. Mango helps to alkalize the body for the reason that it’s rich in tartaric acid, malic acid and traces of citric acid that primarily help in maintaining the alkali reserve of the body.

Some health benefits of Cashew nuts

Cashews are high in protein but more importantly, high in heart-healthy monounsaturated and polyunsaturated fatty acids, including oleic and palmitoleic acids. Cashews are also a good source of magnesium, which plays an important role in over 300 enzymatic reactions within the body including the metabolism of food and synthesis of fatty acids and proteins. Cashews are one of the few food sources that are high in copper. Copper is a mineral which is needed very little, but despite that fact, copper deficiency can cause severe problems such as lower bone mineral density and an increased risk of osteoporosis. Copper is also important for a production of collagen and elastin, which are major structural components of our bodies. Cashews are also rich in antioxidants and zinc, that can both boost the immune system. Antioxidants sweep through the cell, neutralising free radicals that can cause cellular damage. Some of the most potent antioxidants include vitamins E and K. Cashews contain both of the vitamins, helping your body fight off oxidative damage. Cashew nuts might also help with preventing gallstones.

Serves 6-8

Healthy Mango Ice Cream – GF, Dairy-Free, No Added Sugars

15 min

15 minTotal Time

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Ingredients

  • 5dl=2cup Cashew nuts, soaked for at least 30 minutes
  • 1 Mango, ripe (about 500g)
  • 1dl=0.4 cup Coconut milk (unsweetened) or some nut milk like cashew milk
  • 1 teaspoon Vanilla powder or 0.5 teaspoon vanilla extract
  • 1 dl=0.4cup Lemon juice, fresh
  • 0.5-1dl= 0.2-0.4cup Coconut nectar or organic honey
  • pinch of Himalayan salt
  • 1 dl Coconut oil, melted

Instructions

  1. Wash and peel the mango. Cut along the sides of the pit, separating the flesh from the pit. Cut into cubes and take about 1dl=0.4cup of mango aside for later use.
  2. Combine the soaked and drained cashew nuts, mango, coconut milk, vanilla, fresh lemon juice, coconut nectar (or honey) and pinch of salt into a blender.
  3. Blend until very smooth.
  4. Melt the coconut oil in a microwave or in a heat safe container in a hot water.
  5. Add melted coconut oil slowly into the ice cream, blending mildly to prevent too quick thickening.
  6. Lastly add the small mango cubes, which you set aside earlier, and mix them into the ice cream with a spoon.
  7. Pour the ice cream into a "serving size" containers and place them into a freezer.
  8. If completely frozen, take the ice cream out from the freezer about half an hour before use, so that it softens enough.
  9. Scoop out some ice cream balls.
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https://www.healingfoodie.com/healthy-mango-ice-cream-gf-dairy-free-no-added-sugars/

Pour serving size portions into plastic containers with a lid and place them into a freezer.

Let the ice cream soften for about half an hour before serving. Scoop some ice cream balls into a serving bowl or eat it straight from the container.

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