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.
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
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
1/4 Cup Canola Oil
1/4 Cup Honey
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.
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.
Last weekend I turned 30 (old lady now…) so we thought we would do a beach party on Saturday to celebrate. So of course I wanted to make some nutritious and delicious food to bring. I had to think of something I could keep cold in a cooler and that would be refreshing and not too messy or complicated. Pasta salad seemed to be an easy solution…so my recipe for sweet potato pasta salad was born!
I used whole grains (good carbs for sustained energy and fiber), olive oil (good fat, anti-inflammatory properties), and fresh veggies (lots of antioxidants, vitamins and minerals). I was able to keep it in a large aluminum tray in the cooler and it did stay cool until we were ready to eat. I also made a fruit salad to bring because it is super easy to just chop up some melons, grapes and strawberries….and who doesn’t love cool, fresh fruit on a hot day? Plus…it has a ton of nutrients and can help keep you hydrated. My pasta salad turned out really delicious and fed about 16-20 people so keep that in mind when you see the large amounts of ingredients.
Sweet Potato Pasta Salad
32 oz Dry Whole Grain Pasta (I used Brown Rice Pasta to make it Gluten Free)
2 Large Sweet Potatoes
1 Head of Broccoli
4 Large Tomatoes
1- Fresh 8 oz Bag of Baby Spinach
1/2 Cup Extra Virgin Olive Oil
3/4 Cup Champagne or White Wine Vinegar
Juice from 2 Lemons
1 Tablespoon Chopped Garlic
1/2 Teaspoon Salt
1/4 Teaspoon Sugar
Ground Black Pepper to Taste
Cook pasta according to package directions in a very large pot.
While pasta is cooking, clean off sweet potatoes and poke several holes through the skin with a fork. Microwave on high for 10 minutes or until sweet potatoes are cooked through.
Rinse broccoli and tomatoes and start chopping into pieces while sweet potatoes and pasta are cooking.
Remove sweet potatoes (be careful they will be very hot) and let cool.
Put chopped broccoli in the microwave on a microwave safe plate on high for 2 minutes…but only if you are like me and prefer your broccoli to be slightly cooked but still firm and crunchy. If you prefer it raw you can skip that step.
By now your pasta should be done cooking; drain and rinse with cold water to prevent sticking and add to your aluminum tray or serving dish.
Add the bag of spinach to the warm pot you just removed the pasta from and put back on burner on low heat stirring occasionally to warm and wilt spinach until it shrinks to about half.
Add warm spinach, broccoli, and tomatoes to pasta.
If your sweet potatoes are cool enough, peel off the skin and chop into bite size squares. If they still feel hot please be patient and let them cool down more… you can get burned by hot potato steam. The potatoes should peel very easily with a knife now that they are cooked.
Add the sweet potato pieces to the pasta mixture.
Mix together the olive oil, vinegar, lemon juice, garlic, salt and sugar in a small bowl and pour over pasta. Mix well and add ground black pepper to taste.
Refrigerate until ready to eat, can be made the day before.
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!
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
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)
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.
Hi, my name is Caryn, and I am a registered dietitian nutritionist in Miami, Florida. I was born and raised in Ohio and have 2 girls under the age of 5. I am a busy working mom who used to have an hour long commute to work, so I know how hard keeping up with healthy habits can be. I am a lazy cook, so I hate overly complicated recipes and doing dishes. Just toss everything in one pot....right?