Mango Hedgehogs with Organic Vanilla Bean Yoghurt
Summer is the time for mangoes, and this has to be one of my favorite breakfasts right now
It is super quick, easy and delicious!
Most of the appeal is in the presentation, so if you don’t already know how to cut a mango ‘hedgehog’ check out mangoes.net.au or this youtube video
My mango was a lot softer than what he shows in the video, yet is still turned out okay
The other component to this breakfast is my new favorite organic yoghurt – 5am. Available at Woolworths and many organic retailers.
I like the vanilla bean one with my mango, but they also make a scrumptious honey and cinnamon yoghurt. It is a thick yoghurt which doesn’t contain thickeners (like most other yoghurts do). Okay, so it’s not low fat, however it does only contain 5.1g total fat per 100g, which isn’t high fat – especially when compared to regular Greek yoghurt which has more than 10g total fat per 100g. They also use sugar to sweeten it, however it does not contain a large amount – at 11g per 100g I find this acceptable (and I would rather have real sugar than any artificial substitute). Plus did I mention it is really, really delicious!
With a preparation time of less than 5 minutes this is a great breakfast for any day of the week – why not give it a go!
Did you know? Facts about mangoes –
Mangoes contain a range of phytonutrients (protective nutrients we get from plants) including:
- Beta carotene – a powerful anti-oxidant that can help protect the body against disease and also fight the signs of ageing by assisting with the growth and repair of cells, tissues and skin
- Vitamin C, another powerful antioxidant important in protecting the body from infection, and is required for the building and maintenance of collagen, a protein that holds the body’s cells in place. Collagen is a structural component of bones, teeth, skin and healing of wounds. Vitamin C also greatly increases the absorption of non-haem iron (non-meat based sources of iron) which is very important for vegetarians
- Folate – essential for the normal growth and maintenance of all cells and reduces cardiovascular risk
- Fibre – necessary for healthy, regular bowels
- Potassium – required for proper muscle and nerve function, to maintain the proper electrolyte and acid-base balance in your body and help lower your risk of high blood pressure
Mangoes are very low in calories – a cheeky cheek has about 60 calories, a whole small mango only around 75 calories and a medium one around 110 calories
They are also very low GI (around 41-51) which means they are slowly digested, their energy is slowly released and they will help you feel full for longer than eating a medium or high GI food
And did I mention they taste DELICIOUS!!
Right now mangoes are at their best and cheapest