Every summer we devour fruit. Our refrigerator and countertop are filled with seasonal natural sweets like cantaloupe, grapes, cherries and mangos. As good as they are by themselves, there is nothing like a frozen treat. Don't get me wrong, fruit is juicy and refreshing and delicious on its own, but there is something about an icy, cold treat on a hot summer day...it's special. What better way to enjoy something healthy than to concoct it into something that feels like (and tastes like) an indulgence? I present to you, my Mango-Mint Frozen Yogurt.
Inspired by Eating Well's Instant Mango Frozen Yogurt that we had prepared in my monthly cooking class, I experimented with the recipe more at home and came up with this version made with Greek yogurt, frozen mangos, honey, powdered sugar and fresh mint. If you're not a fan of mint, keep it out (or add some zing with fresh lime zest, instead!), but this fresh herb gives this recipe an extra special flavor. If you happen to live in southern Arizona, you may have some growing in your garden! Grab a sprig or two and make this simple, delicious recipe.
A few nutrition highlights about the ingredients in this recipe:
- A one-cup serving of mango provides 100% of your daily vitamin C intake for good health! Vitamin C plays an important role in immune function and would healing. Mangos are also a good source of vitamin A (important for eye health and night vision), potassium (a natural blood pressure regulator), folate (important for healthy pregnancy and cardiovascular health) and three grams of satisfying fiber. (Source: Mango.org)
- Greek yogurt is thicker than regular yogurt and helps contribute to the rich texture of this frozen treat. Yogurt is made from fermented milk, which may not sound too appetizing but happens to be excellent for our health. Fermented foods like yogurt, sauerkraut, and kefir provide good bacteria that our gastrointestinal (GI) tract needs to reduce the amount and effects of not-so-beneficial bacteria. Although you may see all sorts of over-the-counter probiotic and prebiotic supplements and products, you can get them naturally in your diet. Just look for the "contains live active cultures" label to be sure you're getting the right stuff. (Source: Today's Dietitian Magazine)
- Mint or as we called it at home hierbabuena ("good herb"), has traditionally been used for digestive disorders with the leaves often boiled into a tea. Nutritionally, spearmint is a good source of vitamins A and C, along with potassium and copper.*
- Honey is a natural sweetener that, unlike processed alternatives, offers nutrition benefits to foods it's added to. According to the National Honey Board, honey contains a variety of oligosaccharides that may function as prebiotics, which can stimulate the growth and/or activity of beneficial "good" bacteria while suppressing the growth of harmful bacteria in our gut. Research conducted at Michigan State University has shown that adding honey to fermented dairy products like yogurt (!) can enhance the growth, activity, and viability of oligosaccharides.
*To learn more about the health benefits and recommended daily intake of the vitamins and minerals in these individual ingredients, check out this downloadable handout from Oregon State University's Linus Pauling Institute: Micronutrients for Health.
Mango Mint Frozen Yogurt
Recipe by: Christy Wilson
Prep Time: 15 minutes
Ready in: about 2 hours
Makes: 6, 1/2 cup servings
- 16 ounce bag frozen mango, cubed (about 4 1/2 cups)
- 1 1/2 cups vanilla Greek yogurt
- 1 tablespoon honey
- 2 teaspoons powdered sugar
- 1/2 teaspoon light brown sugar
- 1 tablespoon fresh mint, chopped
- Add all ingredients except for mint into food processor.
- Process ingredients until smooth. Add mint and process for about five seconds.
- Pour mixture into a shallow bowl, place plastic wrap directly on top of the yogurt mixture and place it into the freezer for one to two hours.
- Once the yogurt reaches the consistency of soft serve ice cream, scoop it into small cups and garnish with fresh mint, if desired.
Nutrition analysis per serving: 1/2 cup
Calories: 99; Total Fat: 1.1 gr; Saturated Fat: 0.8gr; Trans Fat: 0gr; Cholesterol: 5gr; Sodium: 5mg; Potassium: 109mg; Carbohydrate: 18gr; Dietary Fiber: 1.6gr; Sugar: 16.5gr; Protein: 5gr;
Vit A: 11%; Vit C: 30%; Calcium: 5%; Iron: 2%
*If you're not a fan of mint, feel free to omit it from the recipe completely! Also, if you only have either powdered sugar or brown sugar, feel free to use one or the other.
**A special thank you to my daughter who helped me prepare this recipe, served as my model for my photos and did a great job in our YouTube video! Mama loves you, Chloe!