Archives for posts with tag: mango

Thai black rice with mango

This modern twist on a classic Thai dessert is low in calories and high in nutrients. It is typically made with white sticky rice (which is good as well), but the black rice adds colour and texture.

Ingredients:

2/3 cup thai black sweet rice

1 1/3 cups water

2 tbsp sugar

1 ripe mango, peeled and sliced

1/2 cup coconut milk

Directions:

Place the rice, water and sugar in a small saucepan over high heat and bring to a full boil. Reduce the heat to a simmer and cover with a tight-fitting lid. Cook for 40-45 minutes or until the liquid is absorbed. Remove the rice from heat, fluff with a fork and let stand 5 minutes.

While the rice is cooking, peel and slice the mango. Serve 1/2 cup of rice with 1/4 of the sliced mango and drizzle with 2 tbsp coconut milk.

Nutrition (per serving, or 1/4 of the recipe).

  • Calories: 160
  • Carbs: 25 g
  • Protein: 2.5 g
  • Fat: 6.7 g
  • Fibre: 2. 3 g
  • Vitamin C: 51% DV

There is something about eating food off of  a skewer that makes it more fun. This method of preparing fruit salad also gets rid of the need for utensils at a bbq or picnic.

 

Ingredients:

Fruit, cut into bite-sized chunks.

I used: pineapple, orange, apple, mango and strawberries.

Directions:

Layer the fruit pieces onto a skewer in any pattern you like. If you won’t be eating them right away, squeeze some lemon or lime juice on them (to prevent browning or apples and bananas).


 

Ingredients:

1 cup milk (or alternative such as soy, almond, hemp)

1/4 cup plain yogurt (or alternative such as soy or coconut milk yogurt)

1/2  banana (fresh or frozen)

1/2 cup mango (fresh or frozen)

4 almonds

2 dates or 1 dried fig

2 cardamom pods or 1/4 tsp ground cardamom

optional: pinch of cinnamon

Directions:

Puree all ingredients in a blender. Serves 1.

These tacos can be made with almost any type of fish. I have tried them with salmon, cod, halibut, prawns, and this time with snapper. They were all delicious. 

Ingredients:

1 lb fish (such as snapper, boneless and skinless)

1  tsp oil

12 small (6″) corn tortillas

2 cups shredded cabbage

3 roma tomatoes, diced

1 mango, peeled and diced

1 bell pepper (any colour)

1 avocado, peeled and diced

1/2 cup chopped cilantro

juice of one lime

salt and black pepper to taste

Directions:

Mix the diced tomato, bell pepper, mango, avocado and cilantro in a bowl. Toss with the lime juice and season with salt and pepper. Makes about 3 cups of salsa.

Heat the  oil in a skillet over medium heat. Cook the fish on each side about 3 minutes (depending on the thickness). The fish will flake easily with a fork when cooked. Transfer the fish to a separate dish and season with salt and pepper.

Place one tortilla on the heated skillet for about 20 seconds, flip and heat for 20 more seconds. Place the tortilla on a plate and top with one portion of fish, some chopped cabbage, and three tablespoons of salsa. Serve immediately. Repeat and enjoy! Makes 12 tacos.

Nutrition (per 3 tacos):

  • Calories: 410
  • Carbs: 49 g
  • Protein: 33 g
  • Fat: 8 g
  • Fibre: 5 g
  • Vitamin C: 38 mg (50 % DV)
  • Zinc: 0.7 mg (5 % DV)
  • Iron: 0.6 mg (4% DV)

DV= recommended daily value