A cold dessert is the perfect antidote to the late-summer heat. Mangoes can satisfy your sweet tooth while packing in fiber and important nutrients such as vitamins A and C, which together boost immunity, improve heart health and reduce your risk for many chronic diseases. And switching from ice cream to sorbet is a great way to reduce saturated fat and cholesterol. This recipe skips the refined sugars found in most commercial sorbets, so you can feel good about every ingredient. Mango sorbet is also perfect for vegans, those with a dairy allergy or sensitivity, or those keeping a gluten-free diet. Best of all, this refreshing and healthful sorbet has a difficulty factor of zero. Frozen mango chunks are cheaper than fresh mangoes, plus they save time in that they have already been diced. With just three ingredients and a mini-food processor (or blender), anyone can enjoy a naturally sweetened version of sorbet.
● One serving of mango offers an excellent source of Vitamin C, a powerful antioxidant that strengthens immunity and wound healing. Plus, Vitamin C strengthens artery walls, helps improve cholesterol and lowers blood pressure and your chance of stroke.
● Mangoes contain a high dose of Vitamin A to boost your immunity and help fight off infections. Vitamin A is also important for vision, bone growth, healthy skin and reproduction.
● Mangoes contain heart-healthy fiber and potassium.
● Agave nectar syrup is a vegan, natural sweetener that comes from the agave plant. It is a plant-based food that is not refined like granulated sugar or corn syrup and is also not considered an artificial sweetener.
● Agave has a naturally sweet flavor and is well known for having a low glycemic index. This means it raises blood sugars more slowly than sugar, honey, brown sugar or corn syrup. It still does contain sugar and calories, so it is best to use in moderation. One tablespoon contains 60 calories and 16 grams of sugar.
● Because agave syrup is sweeter than regular sugar, you can often use less of it for the same effect.
Gordon, a master certified health education specialist, is the creator of Eating by Elaine and director of health management solutions at LiveHealthier.
Find more healthful recipes at washingtonpost.com/recipes.
1 cup frozen mango chunks
1 tablespoon light agave syrup
1 tablespoon fresh orange juice
(Total prep time is less than five minutes)
1. Place all ingredients in mini-food processor or blender and pulse until smooth
2. Scoop mixture into bowl and serve immediately
Optional: Top it off with fresh mango slices, fresh mint or berries for garnish.