Mango & coconut popsicles

It’s summertime! Here in Brisbane definitely feels like it – hot and humid. The sun is shining brightly and vibrant this morning. So, I had to share one of my favourite summer treats to help cool down the heat – ICE CREAM. Mango & coconut are an amazing combination of tropical flavours! These yummy popsicles are sugar and dairy free. The healthy fats naturally present in coconut kernel help to absorb lipid soluble vitamins present in mangoes, like vitamin A, E, K and beta-carotene. Dietary fibre helps to slow down absorption and maintain stable energy levels. I prefer to sweeten coconut with stevia, as it is glucose and fructose free and does not leave an after taste. Adding sugar will negate the metabolic benefits of healthy fats naturally present in coconut.

The whole coconut is a highly nutritious fruit and provides protein, nearly a gram of fibre per gram of flesh (kernel), fats, vitamins C, E, thiamin (B1), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and essential minerals iron,  sodium, manganese, selenium, calcium, magnesium and phosphorous.

Mangoes are a rich source of vitamins and minerals including vitamin A, C, E, K, B vitamins, copper, potassium, calcium, iron, magnesium and antioxidants: quercetin, beta-carotene and zeaxanthin. Vitamin A, beta-carotene and zeaxanthin are important antioxidants for good eye sight.

 

Mango & Coconut Popsicles

Course Snack
Servings 8 popsicles

Equipment

  • Blender
  • Popsicle molds

Ingredients
  

Mango layer (300 ml approx):

  • 1 small mango (any variety) peeled and chopped
  • 1 tbsp stevia* (optional)
  • 1 cup water
  • 1/4 tsp guar gum or partially hydrolyzed guar gum# (optional)

Coconut Layer (400 ml approx):

  • 80 g fresh or frozen coconut (taste nicer but can be substituted with desiccated coconut)
  • 3 tbsp coconut yogurt
  • 1 cup coconut milk (long life milk, if using canned add 1/3 of a can)
  • 2 tsp stevia or honey (taste and add extra if not sweet to your liking)
  • 1/4 tsp guar gum or partially hydrolyzed guar gum#

Instructions
 

  • Add all ingredients for the mango layer to a high-powered blender or smoothie maker and blend for a minute until smooth. The mixture is quite thick.
  • Pour or spoon into popsicle moulds until they are half filled.
  • Place in the freezer to partially freeze or until coconut layer is made.
  • Wash the blender used for the mango layer, and add all ingredients for the coconut layer.
  • Blend for a couple of minutes until smooth and creamy.
  • Finish filling the moulds with the coconut mixture.
  • Add a popsicle stick and place in the freezer for a few hours until they are frozen.
    Enjoy!
  • Tip: to help remove popsicles from plastic molds easier, bathe the mold for a few seconds in warm water or run some warm tap water over the mold.

Notes

#guar gum is optional, it is usually added to ice cream (including commercial ice cream) to reduce the icy texture, as it helps the mixture to freeze with a slightly smoother consistency. An added benefit of partially hydrolyzed guar gum over conventional guar gum is that it is a low-viscosity soluble fibre and helps to feed our gut flora. Also shown to be beneficial for those suffering with IBS.
 

References:

DebMandal,M & Mandal, S 2011, ‘Coconut (Cocos nucifera L.: Arecaceae): In health promotion and disease prevention’, Asian Pacific Journal Of Tropical Medicine, vol. 4, pp. 241-247, viewed 1 December 2017 PubMed 

Parisi, C, Zilli, M, Miani, P, Carrara, M, Bottona, E, Verdianelli, G, Battaglia, G, Desideri, S, Faedo, A, Marzolino, C, Tonon, A, Ermani, M & Leandro, G 2002, ‘High-fiber diet supplementation in patients with irritable bowel syndrome (IBS): a multicenter, randomized, open trial comparison between wheat bran diet and partially hydrolyzed guar gum (PHGG)’, JAMA – The Journal of the American Medical Association, vol. 47, no. 8, pp. 1697-1704. viewed 1 December 2017 PubMed

Radhakrishnan, D, Chacko, S, Bhaskara, P, Sandya, S, & Govindan, N 2016, ‘Polyphenolic extract from coconut kernel modulates apoptotic genes, reactive oxygen species production, and prevents proliferation of human colon cancer cell line’, International Journal Of Clinical And Experimental Physiology, vol. 3, viewed 1 December 2017 International Journal of Clinical & Experimental Physiology

Slavin, J, ‘Fiber and Prebiotics: Mechanisms and Health Benefits’, Nutrients, vol. 5, no. 4, pp. 1417-1435.  viewed 1 December 2017 PubMed

Yalegama, L, Nedra Karunaratne, D, Sivakanesan, R, & Jayasekara, C 2013, ‘Chemical and functional properties of fibre concentrates obtained from by-products of coconut kernel’, Food Chemistry, 141, pp. 124-130, viewed 1 December 2017 PubMed

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