Dietitian Approved Mango Recipes

Mangoes are delicious. They also contain important nutrients like fiber, Vitamin A, Vitamin C, folate, and B6. Meaning they are good for your gut, eye and skin health, cell growth and metabolism. And being that mango season is quickly approaching, I thought I would gather up some dietitian approved mango recipes from some of my favorite RD bloggers, just for you. Oh and myself, because who am I kidding? I will definitely be working my way through these recipes this summer.

So without further ado, here is the mouth watering list of dietitian approved mango recipes. Enjoy!

Smoothies and Drinks

Dietitian approved mango recipes

Mango Carrot Ginger Smoothie by Sharon Palmer – The Plant Powered Dietitian

Layered Mango Raspberry Smoothie (Dairy Free) by Chrissy Carroll at Dairy Free for Baby

Green Smoothie with Pineapple and Mango by Marie Dittmer at Healthy Ideas Place

5 Ingredient Energizing Smoothie by Alyssa Lavy at Alyssa Lavy Nutrition and Wellness

Springtime Mango Smoothie Bowl with Edible Flowers by Emily Kyle at Emily Kyle Nutrition

Matcha Green Tea Ginger Smoothie Bowl by Leanne Ray

Mango Cardamom Kefir Lassi by Dixya Bhattarai at Food Pleasure and Health

Ginger Peach Mango Lassi by E.A. Stewart – Spicy RD Nutrition

Breakfast and Snacks

Dietitian approved mango recipes

Blueberry Mango Yogurt Parfait by Marie Dittmer at Healthy Ideas Place

Tropical Mango Chia Pudding Parfait by Ginger Hulton at Champagne Nutrition

Mango Turmeric Overnight Oats by Kara Lydon at Kara Lydon Nutrition

Banana Almond Mango Overnight Oats by Amy Gorin at Amy Gorin Nutrition

Easy Mango Almond Oatmeal by Amy Gorin at Amy Gorin Nutrition

Coconut Mango Barley Breakfast by Kristine Pfeifer Duncan at Veg Girl RD

Gluten Free Mango Muffins by Caryn Fasko at Delicious and Nutritious Eating

Soups and Salads

Dietitian approved mango recipes

Chilled Mango Red Curry Soup with Shrimp by Danielle Cushing at The Every Kitchen

Red Lentil Mango Soup by Judith Scharman at Foods with Judes

Passion Fruit Broccoli Salad by Experience Delicious

Strawberry Mango Spinach Salad by Peas and Hoppiness

Grains

Dietitian approved mango recipes

Colorful Quinoa and Pecan Salad by Triad to Wellness

Mango Lime Quinoa Salad by Sarah Schlichter at Bucket List Tummy

Cucumber Tomato Mango Quinoa Salad by Brittany Poulson at Your Choice Nutrition

Mango Quinoa Salad by Jess DeGore at Dietitian Jess Nutrition

Mango Quinoa Black Bean Salad by Judith Scharman at Foods with Judes

Coconut Mango Rice by Caryn Fasko at Delicious and Nutritious Eating

Entrees

Dietitian approved mango recipes

Slow Cooker Sriracha Mango Chicken Tacos by Kara Hochreiter at Byte Sized Nutrition

Steak Lettuce Wraps with Mango and Avocado by Chrissy Carroll and Snacking in Sneakers

Cajun Mango Avocado Burgers by Chrissy Carroll at Snacking in Sneakers

Baked Cod Fish Tacos with Mango Guacamole by Jodi Danen at Create Kids Club

Stir Fried Rice with Tofu and a Peanut Mango Sauce by Mostly Balanced

Mango Chicken Curry by Whitney Reist at Sweet Cayenne

Avocado Chicken Salad by Caryn Fasko at Delicious and Nutritious Eating

Salsas

Dietitian approved mango recipes

Double Pepper Mango Salsa by Lizzie Streit at It’s a Veg World After All

Cucumber Mango Salsa by Marie Dittmer at Healthy Ideas Place

Mango Salsa by Jeanette Kimszal at Jeanette Kimszal Nutrition

Grilled Avocado Stuffed with Grilled Mango Salsa by Sarah Koszyk

Desserts

Dietitian approved mango recipes

Mango Coconut Soft Serve by Liz Weiss at Liz’s Healthy Table

Coconut Mango Popsicles by Caryn Fasko at Delicious and Nutritious Eating

Mango Ice by KeyVion Miller at KeyVion Miller Nutrition

Don’t forget to pin this list of Dietitian Approved Mango Recipes so you can save them all for later!

Dietitian Approved Mango Recipes

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Healthy gluten free zucchini bread with chocolate chips
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Do you ever find yourself with a surplus of a specific food? And then trying so many different ways to use it cause you don’t want it to go to waste? Recently, I have somehow managed to keep acquiring zucchini. I don’t really mind cause zucchini is so versatile and there are many different things you can make with it. Sometimes, I will throw it in tomato sauce for my pasta to add some extra flavor and texture. Other times a simple saute in olive oil with some salt and pepper does the trick. It is also great in eggs, or shredded and thrown into pancakes. Mixing shredded zucchini into pancake batter is actually one of my 2 year olds favorite cooking tasks. And it is a great way to get her to eat some extra veggies too!

healthy gluten free zucchini bread with chocolate chips

Making gluten free zucchini bread is another great way to use up zucchini. And you can totally make more than one at the same time (if you have multiple pans) and freeze for later. When looking for a good recipe online, to use my surplus of zucchinis, I noticed a lot of zucchini bread recipes used a ton of sugar. While I like my gluten free zucchini bread to be a little sweet, I don’t want it to be a super sweet dessert. So I ended up taking my Gluten Free Banana Bread recipe and changed it up to make my gluten free zucchini bread. The first try wasn’t what I wanted (too sweet and over baked) but the second try hit the spot.

Healthy gluten free zucchini bread with chocolate chips

Gluten Free Zucchini Bread

Ingredients

  • Cooking spray
  • 1 1/2 Cups Bob’s Red Mill Gluten Free All Purpose Baking Flour
  • 1/3 Cup Sugar
  • 1 Teaspoon Cinnamon
  • 1/2 Teaspoon Allspice
  • 1/4 Teaspoon Salt
  • 1 Teaspoon Baking Soda
  • 1 Cup Shredded Zucchini
  • 1/2 Cup Applesauce
  • 1/2 Cup Full Fat or 2% Greek Yogurt
  • 1 Egg
  • 1 Teaspoon Vanilla Extract
  • 1/3 Cup Dark Chocolate Chips (plus a few extra for sprinkling on top

Directions

Preheat oven to 350 degrees. Spray 9×5 inch loaf pan with cooking spray and set aside. Add flour, sugar, spices, salt, and baking soda to a large mixing bowl. Stir until uniform. Add wet ingredients (zucchini, applesauce, yogurt, egg, and vanilla extract) and mix together. Fold in 1/3 cup of chocolate chips.  Pour batter into loaf pan and sprinkle some extra chocolate chips over the top if desired. Bake in oven for 45-50 minutes or until an inserted toothpick comes out clean. Allow to cool slightly before slicing and serving.

Healthy gluten free zucchini bread with chocolate chips
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This scalloped sweet potato casserole is made with only 5 ingredients. It is also vegan, dairy free, gluten free, and nut free so everyone shold be able to enjoy!
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Sweet potatoes are an essential part of any Thanksgiving feast. They are hearty, sweet, full of important nutrients and you can do a lot of different things with them. For Thanksgiving though, I prefer to either just roast them or do some sort of sweet potato casserole. Nothing too complicated, as I don’t want to cover them up with 1,000 different ingredients or spend hours in the kitchen on 1 side dish. Plus, I’d much rather also have time to make dessert. Any one else with me? So today, I want to share with you a simple, but elegant and tasty, scalloped sweet potato casserole recipe with only 5 ingredients.

I actually first made this scalloped sweet potato casserole last year when I wanted to make sure my almost 11 month old daughter had something that I knew she would and could eat at a Friendsgiving we went to. I love honey but since she wasn’t yet a year old we went with just a touch of maple syrup to lightly sweeten this casserole. In my pictures you can see I left the skin on the sweet potatoes but when I first made it for Friendsgiving I peeled it off because … babies.

Anyways, this scalloped sweet potato casserole is pretty easy and foolproof. Slicing the sweet potatoes took the longest amount of time and effort but once that was done it only took a few minutes to put together.

First, I rinsed and scrubbed all the sweet potatoes. If desired, you could peel them here, or be lazy like me and leave the skins on to save time. (My daughter who is now almost 2 still won’t eat the skins but I just peel them off the pieces on her plate when serving her)

Then, I sliced them up into circles with a mandolin. If you are need of one, this is the one I have: 

OXO 1155700 Good Grips V-Blade Mandoline Slicer, Set of 1 White (amazon affiliate link – I may receive a percentage of the sale at no cost to you)

 

 

 

This gluten free, dairy free, nut free, vegan, scalloped sweet potato casserole is so simple and only 5 ingredients

 

Next, I mixed the remained ingredients in a small mixing bowl.

Then, I sprayed a roasting pan with cooking spray and started laying down the sweet potato circles like shingles.

Free of the common allergens, this vegan scalloped sweet potato casserole is perfect for gatherings of friends and family

Then I brushed the sweet potatoes with the oil, syrup, and spices mixture.

 

This vegan scalloped sweet potato casserole is free from the most common allergens and is perfect for your next gathering of family and friends

Added another sweet potato layer and brushed with the liquid mixture. And then another layer and brushed until all the sweet potatoes were used. After brushing the top layer I drizzled whatever oil/syrup was left over the casserole.

Finally, I baked in the oven for about 45 minutes at 400 degrees.

These scalloped sweet potatoes are perfect for any family gathering or feast. Made with only 5 ingredients and free of the top allergens, anyone can enjoy them.

Just be aware that the top layer will be a little crispier and the bottom layer will be softer.

Remove from oven and enjoy!

 

Scalloped Sweet Potato Casserole

Ingredients
8 Sweet Potatoes (about 6 pounds)
1/3 Cup Olive Oil
1/3 Cup Pure Maple Syrup
1 Tablespoon Cinnamon
1 Teaspoon Allspice

Directions
1. Preheat oven to 400 degrees
2. Rinse off and scrub sweet potatoes well. Peel if desired but not necessary.
3. Slice sweet potatoes into 1/4 inch circles with a mandolin.
4. Mix remaining ingredients together in a small mixing bowl.
5. Spray a deep roasting pan with cooking spray and start lining the bottom with potato circles, overlapping like shingles.
6. After you put down the first sweet potato layer use a brush to brush oil and syrup mixture.
7. Continue adding layers and brushing. If you have extra oil mixture at the end just drizzle it over the top after brushing.
8. Cook in oven for 45-60 minutes or until potatoes reach desired softness – keep in mind the potatoes on the bottom will get softer than those on the top.
9. Allow to cool slightly and enjoy!

 

This scalloped sweet potato casserole is free of the common allergens, vegan, and made with only 5 ingredients

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