Sweetness of humble mango comes to the fore in this breakfast/dessert dish
This creamy pudding-like bowl is low in fat and carbohydrates, and is delicious as well.
Did you know there are 60 different varieties of mangoes that are grown in Saudi Arabia? The Jazan region in the southwest produces 30,000 tonnes of mangoes annually, with Al-Tumi, Al-Jil, Al-Jaleen, Al-Zubda, Abu Sinara, and Al-Kait being some of the best known varieties.
I was spoiled for choice on my visit to our local grocery store last week and decided I had to switch out my imported berries and celebrate a local tropical fruit instead, in this breakfast bowl.
The humble “mango” turns star of the show in a creamy pudding-like breakfast bowl that’s low in fat and without dairy and carbs. With chia, flax, and hemp super seeds as a base for the pudding, you’re covered for high protein, high fiber, and a high source of Omega 3 and 6 fats, both essential to a balanced diet.
Further, you’ll add toppings of your choice to make it nutty or fruity — or both and even chocolaty if you wish to eat it for dessert.
So you ask, is this breakfast or dessert? Take a look for yourself, and does it really matter? Nah, not when it’s packed with nutrients and so full of flavor!
INGREDIENTS (for one serving of breakfast or two servings for dessert)
2 tablespoons of hemp-chia-flax seed mix
1/2 cup almond milk
2 dates chopped (optional)
1 tablespoon almond butter
1 mango (divided two ways)
2 tablespoons toasted mixed nuts, crushed
2 tablespoons fresh pomegranate seeds
- In a bowl or a glass jar, add the hemp-chia-flax seed mix. Pour almond milk and chopped dates, mix and store it covered in the refrigerator for two hours minimum or upto overnight if you’re eating for breakfast.
- Prep the mango; this could be done ahead of time, as it can get messy.
- Using a sharp knife, slice the mango lengthways on either side of the stone.
- Score a lattice into the flesh being careful not to cut through the skin, hold the mango (skin side down) cupped in your palm,
- Gently scoop out the flesh with a spoon and discard the skin.
- Cut the remaining flesh from around the stone and cut into cubes.
- Use half the mango as cubes in the breakfast bowl and puree the rest. You can puree cubes by simply pushing it through a sieve, with the back of a spoon or if you can, try to make a large batch of puree*.
Saudi Mangoes are typically more fibrous, and I prefer to discard the fibres but it’s a personal preference.
- To assemble the bowl- add the almond butter to the overnight seed pudding, mix it in; sprinkle the remaining ingredients - nuts, chopped mango, mango puree, pomegranate seeds.
TIPS AND TRICKS
* Try to batch puree the mangoes and freeze them in ice cube trays. This way you can remove a cube and add it to your bowl. It defrosts very quickly with all the ingredients in the bowl.
If you don’t have all three seeds, you can just use chia or chia and hemp or chia and flax seeds. Chia imparts the creaminess and volume to this bowl..
The sweetness in this dish comes from the dates and the mango, and you can choose both or eliminate dates. If you like it sweeter, you can use stevia (just a little sprinkle) or honey, maple syrup, some coconut sugar sprinkles.
If berries are in season, I prefer to use them, however other fruits like peaches, nectarines, apples and bananas or even frozen berries are a great addition. And to keep it interesting, I am always switching out with fresh fruits that are in season.
I am using nut based milk, but you can use regular low-fat milk for the recipe, or you could prepare another nut based milk from cashews or hazelnuts or use coconut milk too, they will each lend their individual flavor to the seeds.
Try adding cocoa powder or coffee or cinnamon to it or squares of dark chocolate, making it a dessert that you’ll crave!
Follow Sapna Kokal’s blog (@myrootsmystory) online or her instagram for more recipes and ideas!