Want better gut health? Then it’s time to start adding more mangoes to your diet. According to a Texas A & M University pilot study, eating mangoes can do wonders for the digestive system, so start slicing and dicing and read on.
Like beans and whole grains, mango fruit is loaded in fiber. As a matter of fact, a 100 calorie serving contains 12 percent of your daily value of dietary fiber. For anyone feeling a little backed up, researchers found mango is better at providing constipation relief than taking a dose of the equivalent in the form of fiber powder – not too mention is way tastier. As a bonus, it also reduces inflammation and changes “the make-up of the microbiome” which is something fiber supplements can’t do. That right there is great news for achieving better gut health.
As if eating mangoes as opposed to choking down supplements or apprehensively forcing down prunes for a better digestive system wasn’t reason enough to eat a ripe mango, they have a slew of other health benefits as well. According to The Guardian, mango lowers cholesterol levels, boosts the immune system, may help with diabetes thanks to the low glycemic index, handles clogged pores, promotes a better sex drive, alkalizes the body, improves eye health, and may prevent cancer including breast cancer, colon cancer, and prostate cancer. Plus, mango contains a long list of nutrition facts like vitamin A, vitamin C, and vitamin E.
And did I mention how darn tasty they are? Just thinking about biting into a juicy ripe mango is starting to make my mouth water. I’m guessing you’re feeling the same way too so I rounded up some scrumptious healthy mango recipes for you to try. Good and good for you, do your body and your taste buds a favor and whip up one of these today.
1. Mango Chicken Lettuce Wraps
You won’t miss bread one bit with these tropical lettuce wraps. Mango, red onion, and chicken are cooked together with a blend of spices, then loaded onto strips of lettuce and topped with crunchy fresh veggies. This would be great for a snack, lunch, or served as a party appetizer.
2. Mango Cucumber Salad with Cayenne Dressing and Basil
Have you ever eaten mango slices with some cayenne pepper on top? It’s incredible. While I could snack on that all day, I love turning it into more of a salad by adding cucumber and this recipe does that just right. It takes strips of mango and cucumber then lightly coats it in a lime and cayenne dressing with fresh basil as a garnish.
3. Caribbean Cabbage Mango Slaw
An easy way to incorporate more mango into your diet is with this citrusy, crunchy Caribbean style slaw. Put it on fish tacos, eat it with some baked blackened salmon, or have it as a side with tonight’s chicken dinner.
Chef’s Note: A barely ripe mango is best when making this recipe.
4. Mango Black Bean Salad
Now, this is the recipe to make if you want a high-fiber diet but also want flavor. A synch to make, chop mango, red onion, cucumber, jalapeño, and cilantro, then toss it all together with some hearty black beans and add a twist of citrus.
This recipe can be eaten as a salad or as a salsa really. There’s no right or wrong way here, simply a matter of preference.
5. Peach Mango Salsa
Speaking of salsa, this is one of our favorites. Sweet and spicy, it tastes like summer in a bowl and is packed with vitamins and mango nutrition. From grilled kabobs to tacos, you’ll want to put it on everything.
6. Tropical Rock Shrimp Ceviche with Pineapple, Mango, and Lime
As if ceviche wasn’t already good enough, you add a mango like this recipe does and it becomes incredibly addicting. Using nothing but fresh ingredients, it’s hard to believe how healthy this dish is considering how darn good it tastes.
7. Chili Mango Zesty Quinoa Salad
If you find yourself in a healthy lunch rut making the same thing over and over, give your tastebuds a delightfully welcomed treat with this recipe. Taking quinoa to the next level, it’s loaded with avocado, grape tomatoes, spinach, black beans, corn, and packed with heat. Oh, and of course its got a healthy dose of sliced mangoes to top it off.
8. Thai Summer Rolls
Summer rolls are not only a refreshing, light meal, but they are also incredibly healthy. And what better ingredients to add than mango! To make this recipe, wet rice paper then load it up with mango slices, fresh lettuce, matchstick carrots, cucumber slices, and red cabbage.
9. Mango Gazpacho
It’s not hard to get a healthy dose of mango when you’ve got this recipe on hand. This sweet gazpacho is great because you can whip up a big batch and eat it whenever hunger strikes, no heating required. It’s also loaded with the nutritional benefits of mango and gives you a healthy dose of different kinds of veggies. Serve cold or at room temperature.
10. Green Mango Smoothie
Clean eating is made easy with this mango infused green smoothie. It’s packed with spinach, fresh mango, Greek yogurt, lemon juice, and fresh ginger. Start the day off right with one of these and you’ll be ready to tackle what comes your way.
11. Golden Mango Bowl
If anyone can turn mango into a deliciously healthy Instagram-worthy smoothie bowl it’s Earth Andy. Her Golden Mango Bowl is packed with all the health benefits and flavor of mango along with the healing powers of turmeric. Don’t be surprised if this becomes your new morning ritual.
12. Strawberry Mango Popsicle
Whether you’re looking to get high amounts of vitamin A and C in your diet or want a healthier dessert option, this recipe should be on your list. With three pure ingredients, you can have the mango recipe that lets you eat dessert guilt-free.
13. Mango Sorbet
If you really want another reason to eat mangoes, try this sweet citrusy sorbet. Like the popsicles, it only requires 3 pure ingredients. One lick and you’ll agree, mango is the king of fruits.