let's know's about mangoes or Mangifera caesia or Rabual Mangoes : fresh , in juices , or desserts . Enjoy recipes and ideas to savor their tropical sweetness .

Embark on a journey into the vibrant world of mangoes, where each bite offers a burst of tropical bliss. Whether relishing their pure freshness, crafting revitalizing juices, or indulging in sumptuous desserts, mangoes captivate with their sweet, aromatic allure. Explore our curated collection of recipes and serving inspirations, designed to elevate your mango experience and awaken your senses to new culinary horizons.

Ingredients:

• 1 ripe mango, peeled and diced
• 1 cup coconut milk
• 1/4 cup chia seeds
• 1-2 tablespoons honey or maple syrup (optional, depending on sweetness preference)
• Fresh mint leaves for garnish (optional)

Instructions:

1-In a blender, combine the diced mango and coconut milk. Blend until smooth and creamy.

2-In a mixing bowl, combine the mango-coconut mixture with chia seeds. Stir well to combine.

3-If desired, add honey or maple syrup to sweeten the mixture to your taste. Stir until well incorporated.

4-Cover the bowl and refrigerate for at least 4 hours or overnight, allowing the chia seeds to swell and thicken the pudding.

5-Once the chia pudding has set, give it a good stir. If it's too thick, you can add a little more coconut milk to reach your desired consistency.

6-Serve the mango coconut chia pudding in individual bowls or glasses. Top with additional diced mangoes and fresh mint leaves for garnish, if desired.

7-Enjoy your refreshing and nutritious mango coconut chia pudding as a delightful dessert, snack, or breakfast option!

This recipe beautifully captures the essence of mangoes, whether enjoyed fresh, in a creamy pudding, or as a satisfying dessert.

Nutritional Values :

Ripe Mango (1 medium mango, about 200g):

• Calories: 100
• Carbohydrates: 25g
• Fiber: 3g
• Sugars: 22g
• Fat: 0.5g
• Protein: 1g
• Vitamin C: 60% of the Daily Value (DV)
• Vitamin A: 25% of the DV

benefits:

• Rich in vitamins and minerals, especially vitamin C and vitamin A, which support immune function and promote healthy skin and vision.
• High in dietary fiber, aiding digestion and promoting feelings of fullness, which can support weight management.
• Contains antioxidants like beta-carotene and flavonoids, which help protect cells from damage caused by free radicals.

Coconut Milk (1 cup, unsweetened):

• Calories: 45
• Carbohydrates: 1g
• Fiber: 0g
• Sugars: 0g
• Fat: 4.5g
• Saturated Fat: 4g
• Protein: 0g

benefits:

• Provides medium-chain triglycerides (MCTs), which are a type of healthy fat that can be easily absorbed and used by the body for energy.
• Rich in lauric acid, a fatty acid with antimicrobial and antiviral properties that may support immune health.
• Contains manganese, copper, and selenium, which are important minerals for various bodily functions, including bone health and antioxidant defense.

Chia Seeds (1/4 cup):

• Calories: 140
• Carbohydrates: 12g
• Fiber: 10g
• Sugars: 0g
• Fat: 9g
• Saturated Fat: 1g
• Protein: 5g
• Calcium: 18% of the DV
• Iron: 10% of the DV
• Omega-3 Fatty Acids: 5g

benefits:

• Excellent source of plant-based omega-3 fatty acids, which are beneficial for heart health and may reduce inflammation in the body.
• High in dietary fiber, which supports digestive health, regulates blood sugar levels, and promotes satiety.
• Packed with antioxidants, such as quercetin and chlorogenic acid, which help protect cells from oxidative stress and inflammation.

Honey or Maple Syrup (1-2 tablespoons, optional):

• Calories: 60-120 (depending on quantity)
• Carbohydrates: 17-34g
• Sugars: 17-34g

benefits:

• Provides natural sweetness without the refined sugars found in many processed desserts.
• Contains small amounts of vitamins, minerals, and antioxidants, depending on the source.
• Can have antibacterial and anti-inflammatory properties, although these effects may vary depending on the type and quality of the honey or maple syrup.

Note: Nutritional values are approximate and can vary based on factors such as brand, ripeness, and specific ingredients used.