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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These gluten free mango muffins can also be made into mango bread or vegan!
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Mangoes…or is it Mangos? Either way, I think one of my favorite parts of early summer is all the mango everywhere down here in south florida. My number 1 favorite thing about summer though has gotta be the lighter traffic. I’m sorry mangoes but 30 minutes less of my commute each day is something that you just can’t buy.

Anyways, you are probably here to read about food and not Miami traffic, so back to the mangoes. I love experimenting with different ways to use them, and since they are plentiful this time of year, if I mess up and make something weird I can totally start over and try again. Topping fish with a fresh mango avocado salsa or adding some mango to rice like in the Coconut Mango Rice from my last post really just adds a summery freshness to things.
These gluten free mango muffins can also be made into mango bread or vegan!
So I have been wanting to make mango muffins for awhile. I didn’t want them to be super sweet though, so I could eat them for breakfast without getting a tummy ache… and they needed to be gluten free so I can eat them, cause watching other people eat food that you made but can’t enjoy is just silly. I have had a lot of success with Bob’s Red Mill Gluten Free All Purpose Baking Flour, and like that it has some bean flours in it for extra fiber and nutrients, so I went with that and just 1/4 cup of honey and they turned out great!

After I was done perfecting my gluten free mango muffins, I also wanted to try making the batter into a mango bread. But when I went to make the bread I realized that someone (Baby V) had been extra hungry and was eating two eggs at breakfast that week instead of her normal one and I did not have any eggs left. Luckily I remembered I had bought some ground flaxseeds to help get someone to poop (Baby V, again) and so I was able to substitute them in for the eggs. I then decided I mine as well go full vegan and I subbed out the honey for maple syrup to make a vegan gluten free mango bread!. So here  is my recipe for the gluten free mango muffins, if prefer to make them vegan, or into a bread, substitutions/modifications are listed right below the recipe!

Gluten Free Mango Muffins

Ingredients
Cooking Spray
2 Cups Bob’s Red Mill Gluten Free All Purpose Baking Flour
1 Teaspoon Baking Powder
1 Teaspoon Baking Soda
1/4 Teaspoon Salt
2 Fresh Mangoes – Cubed (~2 Cups)
1 Teaspoon Vanilla Extract
2 Eggs
1/4 Cup Canola Oil
1/4 Cup Honey

Directions
1. Preheat oven to 350 degrees Fahrenheit
2. Spray 12 cup muffin pan with cooking spray
3. Mix together dry ingredients (flour, baking powder, baking soda, salt) in a large mixing bowl
4. Puree mangoes in a blender
5. Add mangoes to dry ingredients in mixing bowl along with vanilla, eggs, oil, and honey
6. Mix well and pour into muffin tin
7. Bake for 15-18 minutes or until muffins appear lightly golden brown on top
8. Allow to cool slightly and serve
9. Leftover muffins can be stored in an airtight container in the refrigerator or pop it in the freezer for a rainy day

*To make vegan simply sub out the honey for maple syrup and use “flax eggs” in place of eggs. To make 2 “flax eggs” mix 2 tablespoons of ground flax seeds in 6 tablespoons of water. Allow to sit for at least 5 minutes to gelatinize before stirring into dry ingredients.

**To make into bread simply pour batter into a loaf pan sprayed with cooking spray. Adjust cooking time to approximately 40 minutes.

 

These gluten free mango muffins can also be made into mango bread or vegan!

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Easy gluten free vegan coconut mango rice recipe with ciliantro
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It is getting hot here in South Florida and that means mango season! While I am not one of the lucky ones with a mango tree in my backyard, I do tend to somehow acquire a surplus of mangoes. Fresh mangoes are so delicious on their own, but sometimes it is fun to experiment and add them to different recipes, especially when you happen to have a large supply. My husband makes a great mango-avocado salsa that we like to put on top of mahi, and I have experimented with adding mangoes to baked goods (another mango recipe soon to come). Last year I had fun making some refreshing¬†Coconut Mango Popsicles…I am however, super excited about this coconut mango rice recipe I am going to share with you.

 

 

Before I get to that though, I just want to take a minute to talk about the glorious mango. If you weren’t already aware, there are so many different varieties of mangoes. If you don’t like one kind, that does not mean you don’t like mangoes! When I first moved to Florida, I thought I didn’t like mangoes until I started trying all the different kinds. We even went to a mango festival and got to sample a whole bunch! I discovered that I like the ones that are firm and sweet, but not too sweet. There are some that I find too mushy, and some that I feel taste a little bit like pine trees. That’s a thing….right? Of course I can never remember the names of the different varieties though, I just have to try them and see!

 

Easy gluten free vegan coconut mango rice recipe with ciliantro

 

So other than mangoes being super delicious…. why should you eat them? Mangoes have a ton of nutrients! One of which is beta-carotene, a precursor to Vitamin A, which may help protect against certain cancers and can lower your risk of developing asthma. Fiber and potassium are also present in mangoes, and are both great for heart health. Mangoes also have Vitamin C, Folate, Vitamin B-6, and antioxidants, among a host of other nutrients.

Now onto the recipe! It is seriously so easy. If you can cook a basic batch of rice, you can make this. Basically, I just cooked short grain brown rice in a coconut milk beverage to infuse some flavor, added some mango, fresh cilantro from my herb garden, and a little bit of salt. Super easy, flavorful, colorful, nutrient-full, and delicious!

 

 

Coconut Mango Rice
Serves 4-6

Ingredients
1 Cup Short Grain Brown Rice
2 Cups Coconut Milk Beverage (I used So Delicious)
1/2 Cup Diced Mango
2 Tablespoons Fresh Cilantro – Coarsely Chopped + Extra for garnish
1/8 Teaspoon Salt (optional)

Directions
1, Bring coconut milk beverage to a boil in a medium pot.
2. Add rice, turn down to a simmer, stir and cover with a tight fitting lid.
3. Simmer on low for 45 min.
4. Remove from heat and fluff rice with a fork.
5. Stir in mango, cilantro, and salt if desired.
6. Cover with lid and allow to steam in pot for another ten minutes to allow mango to warm.
7. Serve.

 

Easy gluten free vegan coconut mango rice recipe with ciliantro

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