Thought I’d post this JUST in time for breakfast!
Since I gave up dairy 10 months ago I have noticed a significant difference in my general health. Every morning at work I used to have organic yoghurt with blueberries and pumpkin seeds. I’d always feel incredibly full afterwards, bloated with regular stomach cramps and also my blood sugar used to go high unless I gave myself double the usual recommended dosage for an average bowl of yoghurt. Looking back these are obvious signs of lactose intolerance and almost one week after giving up all dairy products I felt noticeably lighter, with no stomach cramps and generally much brighter.
I do miss yogurt and the creamy thickness of it. I’ve tried coconut yoghurt, almond yoghurt and various other alternatives but none have quite had the same appeal. Over the weekend I decided to experiment with some fruit I’d picked up at North End Road market, chia seeds and desiccated coconut to make fruity breakfast smoothie pots before we set off on a very.LONG.bike.ride.
These summery pots of delight are a perfect start to the morning, packed with antioxidants they are a great source of healthy energy, fibre rich and nutrient dense. The mango mixed with the chia seeds creates a thick and creamy consistency with a delicious natural sweetness to it. The berry part is deliciously tart and zingy and compliments the mango perfectly. Adding a few seeds on top gives that granola style crunch that I know a lot of people love. Having created these fruity pots I don’t think I’m going to ever miss my yogurt breakfast again.
What you need:
For two smoothie pots
Serving: 2 ramekins
*1 mango, chopped and de-stoned (if you don’t like mango then use banana)
*1 tbsp desiccated coconut
*1 tbsp chia seeds
*1 tsp (large) coconut oil
- Place your mango and desiccated coconut in to the blender, blitz until all fruit has blended
- Add chia seeds to your mango mixture and stir. Leave to rest for at least 1o minutes to allow the chia seeds to swell (the longer the better, if you could make this the night before then that would be advisable
- spoon the mixture in to the bottom half of a ramekin
- Clean blender
- Next, in to a blender place your blackberries, strawberries and coconut oil. Blitz until all fruit has blended
- Pour on to the top of the mango mixture
- To decorate add some extra fruit and seeds
Note: I tried the mixtures both ways round as you will see in the pictures below- I personally thought that the mango on the bottom worked better as it was the sweeter of the two and much denser so supported the lighter berry mixture well.
Benefits of Mango:
- FIBRE + DIGESTION: One cup of peeled and pitted chopped mango (about half the flesh of a normal sized fruit), provides 99 calories and 2.6 grams of fibre, which is an amount equivalent to just over 10% of the recommended daily allowance. The soluble fibre of the mango helps to control blood glucose levels by slowing down the rate at which the small intestine absorbs glucose. It delays gastric emptying which contributes to a feeling of satisfaction, therefore helping to prevent overeating. The insoluble fibre of a mango allows material to keep moving throughout the digestive tract to generate healthy bowel movements.
- VITAMINS: A medium-sized mango provides 204% (!!) of our recommended daily value of vitamin C, 73% of Vitamin A and 36% for vitamin B6.
- LOWERS CHOLESTEROL: The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels
- EYE HEALTH: One cup of sliced mango supplies about 25% of the needed daily value of vitamin A, which promotes good eyesight and can prevent dry eyes
- CANCER: Certain compounds and enzymes found in mango fruit have been found to protect against certain cancers
- IMMUNE SYSTEM: The large amount of vitamin C and vitamin A in mangos, in addition to the carotenoids help to keep your immune system healthy and strong
- SKIN: Mango contains beta carotene, which is converted by your body in to vitamin A. That and vitamin C are crucial to skin self repair. Mangos are said to be able to clear clogged pores and eliminate pimples! So blend up a mango and apply it as a face mask!
****A little bit more****
* Interestingly, mango ranks as the most widely consumed fruit in the world. In its native India it is known as the “King of fruits”
* Biologically mango is a close relative with other flowering plants such as cashews and pistachios
* There are over 1,000 different varieties of mango
Are any of you lactose intolerant? Please do share any breakfast smoothie pot ideas you think might work and I’ll be sure to try them out!