Gluten Free Mango Squares Recipe
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Over this past weekend, I found myself cutting up 5 mangoes that my in-laws dropped off. Additionally, I will be getting 6 more in my produce box that is set to be delivered on Saturday. Good thing we like mangoes. Eating them fresh, baking or cooking with them…we will eat them all. One of my absolute favorite ways to enjoy mango is to make a mango avocado salsa to top fish. And if I am baking with mangoes, my new favorite recipe is gluten free mango squares, which I am about to share with you.

Gluten Free Mango Dessert

My gluten free mango square recipe is made with a delicious almond crust, topped with a sweet mango filling, baked, and then sprinkled with shredded coconut. It’s basically a tropical version of lemon squares.

And if you are wondering if mangoes are healthy, my answer is a resounding “YES!” I often hear that certain fruits are not “good for you” due to their sugar content. First off, sugar is not “bad” or anything to be feared. Sugar powers our brain, and gives us energy to move. Some people may process sugar a little differently due to medical conditions, and may have to watch how certain foods affect their blood sugar levels, but that can be managed with the help of a doctor, dietitian, and close monitoring.

Gluten Free Mango Squares

Oh and I forgot to mention, my gluten free mango squares also freeze well, just in case you want to make an extra batch to save for later. Simply take them out of the freezer 15-20 minutes before you plan on eating them so they can thaw out a bit.

Gluten Free Mango Squares

Ingredients

Crust

1 1/2 Cups Almond Flour

1/4 Cup All Purpose Gluten Free Flour

1/4 Cup Sugar

6 Tablespoons Cold Butter

1/4 Teaspoon Salt

Filling

1 Cup Pureed Mangoes (1-2 Mangoes)

3 Eggs

1/2 Cup Sugar

2 Tablespoons Lemon Juice

1/2 Cup All Purpose Gluten Free Flour

Pinch of Salt

Unsweetened Shredded Coconut to Sprinkle on Top (Optional)

Directions

Preheat oven to 350 degrees. Line an 8×8 square glass baking dish with parchment paper. Add almond flour, 1/4 cup gluten free baking flour, sugar, and salt to a bowl to make the crust. Mix together. Mash in cubed butter with a fork until mixture is crumbly. Mix together well to form a dough. Press crust dough into bottom of parchment lined pan, can go a little up the sides. Bake in oven for 15 minutes.

Mix remaining ingredients, except for the coconut, until smooth to form the filling. Pour over crust as soon as it comes out of the oven. Bake for 25-30 minutes, or until the filling is set and no longer jiggles. Pop out of the baking dish by pulling up the parchment paper and allow to cool on wire rack for about an hour. Refrigerate another 1-2 hours and sprinkle with shredded coconut if desired. Cut and serve. Return any extras to the refrigerator or freeze.

Gluten Free Mango Squares

Need more mango recipes? Last year I did a mango roundup that includes more than 30 dietitian approved recipes that you can check out here. Or you can go straight to my Avocado Chicken Salad or Coconut Mango Rice.

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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!

Still have more mangos you need to use? Try my Gluten Free Mango Squares… they freeze really well too so you can keep a stash in your freezer for when you need a little summer during the winter.

Gluten Free Mango Squares Recipe
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