On Vegan Mango Popsicles and Other Summer Fruits
\nThe Israeli summer brings with it, besides the heat and humidity, a selection of sweet and amazing fruits.
\nDo you realize how lucky we are?
\nThere is currently a dizzying selection of watermelons, grapes, prickly pears, peaches, figs, mangoes, lychees, and many other wonderful and incredibly delicious fruits in the markets.
\nFruits can be a good source of minerals, vitamins, dietary fiber, and fluids, but also contain a high amount of fructose – which is fruit sugar.
\nYes, fruits are very tasty because they contain a high amount of sugar, carbohydrates, and of course, calories.
\nSo, before we charge at the fruit stand in the market, it's important to remember that fruit intake should also be limited in our daily diet.
\nYes, you can grow a "mango belly" (hope that's not news to you).
\nSo, because I received an insane amount of perfect mangoes from the tree my grandmother planted back in the 1930s on her farm, I decided to do what any sane person would do in my situation (other than growing a mango belly):
\nVegan Mango Popsicles
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\nSo, these popsicles are low in fat, high in protein, gluten-free (obviously?), and have the texture of dairy ice cream (just without the dairy).
One popsicle can be a delicious, vegan, and healthy substitute for all the other treats on the market.
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\nWhen to eat it?
\nOne of these popsicles can be a great late-night snack when you're craving something sweet under 200 kcal.
\nOr as a mid-day snack at 10 AM or 4 PM.
\nBut remember, one popsicle replaces one serving of fruit.
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\nNutritional values by Nutritionist and Fitness Trainer Noam Bachar:
\nOne popsicle (out of 10) contains:
\n140 kcal
\n3.3g protein
\n19g carbohydrates
\n6g fat (of which 0.5g is saturated)
\nOptional additions:
\nDark chocolate coating:
\nAdds 50 kcal
\nCoconut flake topping:
\nAdds 30 kcal
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Vegan Mango Popsicle
\n\t\n\t\n\tIngredients
\n\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFresh mangoes\n\t\t\t\t\t\t\t\t\t\tmedium size\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSilken tofu\n\t\t\t\t\t\t\t\t\t\t340 g\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttbsp\n\t\t\t\t\t\t\t\t\t\tSilan (Date syrup)\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1/3\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tcup\n\t\t\t\t\t\t\t\t\t\tAlmond butter or raw tahini\n\t\t\t\t\t\t\t\t\t\t3 tbsp\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\t1\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\ttsp\n\t\t\t\t\t\t\t\t\t\tVanilla extract\n\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t
Instructions
\n\t\t\t\t- \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tFillet the mangoes and transfer to a blender.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tAdd the rest of the ingredients and blend well until a smooth mixture is obtained.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tDon’t worry if the mixture tastes very sweet; the sweetness sensation decreases when frozen.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t\t
- \n\t\t\t\t\t\t\t\t\t\tPour into popsicle molds and place in the freezer until completely frozen.\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t \n\t\t\t\t\t\t\t
Notes
\n\t\tUpgrade options:
\nDark chocolate coating
\nMelt 200g of dark chocolate in the microwave, mix with a tablespoon of oil until the chocolate becomes liquid. Dip the frozen popsicles into the warm chocolate and quickly return to the freezer until the chocolate sets.
\nCoconut coating
\nDip the frozen popsicle into a mixture of shredded coconut and serve.
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