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Mango Strawberry Ice Blocks

| After School Snacks, Ice-blocks, Members only

These mango strawberry ice blocks are a simple, nourishing frozen treat that feel like summer in a mould. They are naturally sweet, have a sherbet-y flavour, are quick to make and a great way to use fresh or frozen fruit while offering a gentle protein boost from kefir or yoghurt. I love these as an…

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Mango Macadamia Gluten-free Granola

| Breakfast, After School Snacks, Members only

This mango macadamia gluten-free granola is a naturally sweet, crunchy, and nutrient-packed breakfast option that’s completely gluten-free (and doesn’t contain oats). Made with real mango puree, macadamia nuts, and a mix of wholesome seeds, it’s bursting with tropical flavour and nourishing goodness. Health benefits Rich in healthy fats from macadamias and coconut, this granola supports…

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Mango Muffins

| Healthy Lunchbox, After School Snacks, Baked Sweets, Members only

These mango muffins are bursting with chunks of tropical mango goodness, complemented by lime zest and cardamom for a hint of sweet spice. For a satisfying crunch these are topped with macadamias – omit if you need to send in a nut-free lunchbox! They’re easy to make, taste so good and are perfect for a…

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Mango Raspberry Ripple (three ingredients)

| After School Snacks, Holidays & Entertaining, No-bake Sweets, Desserts, Members only

This Mango Raspberry Ripple is a simple, sugar-free three ingredient dessert is a beautiful combination of flavours and has a lovely mousse like texture. It’s important to use ripe mangos (as they are sweetest). If you have ice block moulds, these can become a refreshing treat on a hot day – just pop in the freezer…

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Mango Lime Coconut Chia Pudding

| Breakfast, Healthy Lunchbox, After School Snacks, No-bake Sweets, Desserts, Members only

This vegan Mango, Lime, Coconut Chia Pudding is easy to make as a nourishing and delicious breakfast, snack or dessert. They make a nice change from overnight oats too. It’s a great recipe to create for your family during the summer months and I love to make this when I need to use up over…

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Mango Macadamia Muesli

| Breakfast, After School Snacks, Members only

This Mango Macadamia Muesli is sweetened with pureed fruit which makes for a crispy crunchy granola that my whole family adores.  I love having a muesli or granola ready made in my pantry…in fact, I’m lost without it. But I also like to mix it up flavour wise and I’ve realised my kids get over…

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Prawns with Mango Avocado Salsa

| 30 Minute Meals, Fish & Seafood, Holidays & Entertaining

These Prawns with Mango Avocado Salsa are an easy to to make, entree or starter that’s sure to impress!  It’s a light, fresh meal that’s perfect for warmer days. Sweet mango, creamy avocado, and zesty lime come together with juicy prawns, all served in crisp lettuce cups. It’s a super easy, no-fuss dish that’s bursting with delicious flavours and ideal for a quick lunch or a casual dinner. Perfect for our Christmas in Australia.

I come from Western Australia and a long line of cray-fisherman…including my grandfather, uncle and cousin. But I have always, absolutely hated crustaceans of any kind which made me the black sheep of the family most family gatherings, when everyone else was enjoying lobster for lunch.

So this recipe is courtesy of my mum and enjoyed by my boys when I photographed it. The vegetarian variation I’ve included is all mine and I’d argue, the haloumi with the salsa is just as delicious 😉

Health benefits

Prawns are a great source of lean protein and omega-3 fatty acids, which are essential for good health. Avocado adds more healthy fats, and mango provides a dose of vitamin C. The lime juice and fresh coriander boost the dish with antioxidants, making this meal both refreshing and nourishing.

Ingredients

You’ll need cooked prawns, fresh Cos lettuce, and a handful of simple ingredients like mango, avocado, spring onions, and coriander to create the salsa. The lime yoghurt sauce, made with natural yoghurt, lime, and garlic, adds a creamy, tangy touch to this vibrant dish.

How to make Prawns with Mango Avocado Salsa

Start by peeling and cleaning the prawns, then wash the Cos lettuce leaves and set them aside. For the mango salsa, mix diced mango, avocado, spring onions, coriander (cilantro) leaves, and lime juice. In a separate bowl, whisk together the yoghurt, garlic, lime juice, salt, and pepper for the lime yoghurt sauce. Serve the salsa in lettuce cups, top with prawns, and drizzle with the lime yoghurt for a fresh, delicious meal.

Serving suggestions and how to store

This gluten-free dish is best enjoyed fresh, served immediately once assembled. If you’re looking to switch things up, serve with a side of quinoa or rice for a heartier meal. If you have leftovers, store the prawns and salsa separately in airtight containers in the fridge for up to a day. The salsa may brown slightly due to the avocado, but it will still taste great!

Vary this to suit your dietary needs

For a vegetarian twist, swap out the prawns for grilled haloumi or firm tofu. If you’re seafood-free, cooked chicken works wonderfully in this dish. For those avoiding dairy, replace the yoghurt with whole-egg mayonnaise or a cashew cream for a dairy-free option.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements (including vegetarian and dairy-free).

These Prawns with Mango Avocado Salsa are an easy to to make, entree or starter that's sure to impress!
Print Recipe
4.67 from 6 votes

Prawns with Mango Avocado Salsa

These Prawns with Mango Avocado Salsa are an easy to to make, entree or starter that’s sure to impress!  Perfect for our Christmas in Australia.
Prep Time15 minutes
Total Time14 minutes
Course: Appetizer, Main Course, Salad
Servings: 4
Author: Georgia Harding

Ingredients

  • 600 g prawns - cooked
  • 1 Cos lettuce

Salsa

  • 1 avocado/s - diced
  • 1 mango/s - diced
  • 4 spring onion/s - white part only, finely sliced
  • ½ bunch/s fresh coriander leaves - torn from stems
  • 1 lime/s - juice
  • 1 pinch sea salt

Lime Yoghurt

  • 60 g natural, Greek or coconut yoghurt (¼ cup)
  • ½ clove/s garlic
  • 1 pinch sea salt
  • ground black pepper - to taste

Instructions

  • Peel and clean the prawns and wash the cos lettuce leaves.

Salsa

  • Combine the mango, avocado, spring onions, coriander leaves and the lime juice (reserving 1 tbsp for the lime yoghurt) in a bowl.

Lime Yoghurt

  • Mix the yoghurt, garlic, reserved 1 tbsp lime juice, salt and pepper.

To Serve

  • Serve the salsa in lettuce cups topped with the prawns and a drizzle of lime yoghurt. Enjoy immediately.

Notes

Vegetarian  

Replace the prawns with grilled haloumi, or if you are vegan, grilled firm tofu. 

Seafood-free

You can also replace the prawns with cooked chicken. This as a delicious way to use up leftover chicken too. 

Garlic-free

Replace the garlic with a pinch of cayenne pepper.

Dairy-free

Replace the yoghurt with whole-egg mayonnaise or cashew cream.

 

 

I'd love to hear how you enjoy this fresh and tasty dish. Post a comment and rate this recipe below. 

Mango Whip with Salted Macadamia Caramel

| No-bake Sweets, Desserts, Members only

My sons most favourite fruit is mango…just as well we live in Queensland, and we have inherited an old mango tree in our small backyard too. My daughter is not so much a fan, unless it’s made into something like this Mango Whip with Salted Macadamia Caramel. Then she’s happy to eat it. One of…

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Healthy Mango Lassi

| Drinks & Smoothies

Everywhere you look in SE Queensland, beautiful mango trees are dripping with fruit. Even if you don’t have a neighbourhood tree, they should be pretty cheap in stores right now across Australia. So I thought I would share my favourite way to make the most of this sweet summer fruit with this healthy mango lassi recipe.

BK (before kids), I spent 8 months in beautiful India and as such, developed quite a taste for the local cuisine. I travelled through a good part of this huge country, and each region claimed ‘the best’ lassi on the continent (and I may have tried them all). So since being back in Australia, I have experimented with many different versions of this classic smoothie including infusing a few medicinal herbs in the mix – food as medicine and it’s important to make every mouthful count, right! This is the result – not the super sweet traditional lassi because I haven’t added any other sweetener – but mango is plenty sweet enough I think.

Health benefits

Mango is a nutrient and fibre rich fruit (especially vitamin C and antioxidants) and I’ve read, the most consumed fruit worldwide.
Natural, full-fat yoghurt is a great source of calcium and protein and beneficial gut probiotics to support digestion and immune health.
Turmeric is one powerful herb – it’s a wonderful antioxidant, anti-inflammatory and a medicinal herb that benefits so many common health conditions (based on my clinical experience); so I just love to include it in our diet wherever possible. Much of the current research on turmeric is focussed on its potential to prevent dementia and various cancers.
Cardamom powder is also a potent antioxidant and anti-inflammatory herb. It is very calming and healing to the digestive system and supports immune function. It has a very distinctive, almost floral taste that you’ll either love or hate – personally, it is one of my most favourite flavours ever.

Traditionally this also has saffron in it, so feel free to add a few threads if you like too. So much nutrition in this delicious drink!

Ingredients

Made with fresh ripe mango, full-fat natural yogurt, turmeric, and cardamom, this recipe combines wholesome ingredients with a hint of exotic flavour. You can also add rose water for an extra fragrant touch.

How to make this healthy mango lassi recipe

Simply peel and blend the fresh mango, yogurt (or Greek yogurt), turmeric, and cardamom until smooth. Add ice, blend again, pour into serving glasses, garnish with cashew nuts or pistachios and your lassi is ready to enjoy! You can also freeze it into popsicle molds for a refreshing, healthy treat.

Serving suggestions and how to store

Serve your sweet mango lassi with a sprinkle of chopped cashews or pistachios for added crunch. If you have leftovers, freeze them into cups or popsicle moulds for a convenient snack on a hot day.

Vary this healthy mango lassi to suit

For a dairy-free or vegan mango lassi, swap the yogurt with coconut yogurt or cashew cream. You can also make a chia pudding by adding chia seeds, or replace mango with strawberries if they’re in season! If you feel your mango is not sweet or ripe enough, you might like to add a few tablespoons of maple syrup or honey for extra sweetness.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

More delicious drinks and nutrient dense smoothies HERE.

Healthy Mango lassi
Print Recipe
4.77 from 13 votes

Healthy Mango Lassi

My take on a traditional Indian Lassi, this Healthy Mango Lassi is both nourishing and delicious. Check out the variations to make it into a chia pudding or ice-blocks.
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Cuisine: Indian
Servings: 2

Ingredients

  • 2 mango/s -peeled and flesh removed (see note below for using frozen mango)
  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • ½ tsp ground turmeric
  • ½ tsp ground cardamom
  • 1 cup/s ice
  • 1 tbsp rose water (optional)

Instructions

  • In a powerful blender or food processor, puree the mango, yoghurt and spices until smooth.
  • Add the ice and puree again until it is crushed.
  • Serve immediately. You can also freeze into popsicle moulds for a delicious ice-block.

Note

  • You can sub the mango with frozen mango cheeks and omit the ice but also add ½ cup of water.

Serve

  • With chopped cashews or pistachios.

Store

  • Leftovers can be frozen into little cups or ice-block moulds for a fast, healthy snack another day.

Notes

Dairy-free and vegan

Sub the yoghurt for coconut yoghurt or cashew nut cream.

Chia pudding

Add ¼ cup of chia and allow to soak to make this into a delicious chia Indian style pudding.

It's not mango season

Replace the mango with 2 cups of fresh strawberries.

Ice-block

This is divine frozen into ice-block moulds for an icy treat.
 
 

I'd love to hear how you like my version of a lassi. It's my favourite way to eat mango and I look forward to it come easy mango season. 

Mango and Coconut Parfait (with Salted Pineapple)

| No-bake Sweets, Desserts

This refreshing mango and coconut parfait is the perfect tropical treat. It’s a layered dessert that combines the natural sweetness of mango with creamy coconut, topped with a salty, buttery pineapple for a delicious finish. Simple, yet impressive! It is refined sugar-free, gluten-free, dairy-free and grain-free (complete with a low-fructose option too).

Health benefits

I don’t need to tell you that store bought jelly, is loaded with sugar (or yuk artificial sweeteners), artificial flavours and colours. Basically a chemical cocktail of disease-causing nothing-ness.

Real, homemade jelly is the exact opposite – nourishing, healing and plain good for you. A simple combo of fruit or another whole food and gelatin.

Gelatin is made from the bone and connective tissue of animals that has been dried and turned into a powder. I have written about its benefits of gelatin in this post about bone broth.

The biggest benefit of eating gelatin, in my opinion, is that it is a gut healer, which means better nutrient absorption (so greater nourishment) all round.  Also, if your gut is well, then your nervous system is better supported too. It reduces inflammation, improves the joint integrity and for the vain amongst you – it improves the condition of your skin, hair, and nails.  In fact, it’s said to be better then botox (and erase wrinkles, stretch marks, and cellulite) – now I’ve got your attention!

I like using THIS GELATIN because gelatin is derived from animals, I like to know I am consuming the best quality product with the least chemical loading.

So now for a delicious way to enjoy gelatin…

Ingredients

The star ingredients of this recipe include ripe mango, creamy coconut milk, and grass-fed gelatin to give the parfait its smooth, jelly-like texture. It’s naturally sweetened with a touch of rice malt syrup or honey, making it both tasty and nourishing.

How to make this mango parfait

Start by puréeing the mango flesh in a high speed blender. Mix the mango puree with gelatin and boiling water to create the first layer. Once set in the fridge, make the coconut layer by warming half the coconut milk with vanilla and sweetener, then mixing with the remaining gelatin. Layer it over the mango and let it chill until ready to serve.

Serving suggestions and how to store the mango coconut parfait

Top your parfait with salted pineapple for an extra burst of flavour, or simply garnish it with toasted coconut flakes, mint leaves, passionfruit, or berries. Store covered in the fridge, and it will keep well for a few days—perfect for prepping ahead!

Vary this to suit your dietary needs

To make this low-fructose, swap out the mango for raspberries and use rice malt syrup as your sweetener. For a vegan option, try using agar-agar in place of gelatin (though it hasn’t been tested with this recipe yet). To make it coconut-free, replace the coconut milk with cream. If you’d like to make it into a slice, set the layers in a lined slice tin instead of glasses.

For more delicious, healthy and easy to make wholefood treats, click HERE.

Mango coconut parfait
Print Recipe
4.75 from 8 votes

Mango and Coconut Parfait (with Salted Pineapple)

One of my most favourite desserts, this Mango and Coconut Parfait (with Salted Pineapple) is really very easy to make and such a lovely, light way to finish off a meal. 
Prep Time15 minutes
Cook Time15 minutes
Chill1 hour
Total Time1 hour 30 minutes
Course: Dessert
Servings: 4

Ingredients

Mango layer

  • 1 mango/s -peeled and flesh removed
  • 1 tbsp grass-fed or organic gelatin - I buy THIS brand
  • 250 ml boiling water (1 cup)

Coconut layer

  • 270 ml canned coconut milk (I like Ayam brand)
  • 1 tbsp grass-fed or organic gelatin
  • 1 tsp vanilla -powder, extract or essence
  • 2 tbsp rice malt syrup, honey or maple syrup -optional

Instructions

Mango layer

  • In a powerful blender or food processor purée the mango until smooth. Sprinkle over the gelatin and mix through.
  • Add the boiling water and mix well until the gelatine has dissolved.
  • Pour into 4-6 glasses and refrigerate to set.
  • Once set make your coconut layer.

Coconut layer

  • Place half the coconut milk in a small pot with the vanilla and sweetener and heat, stirring until the sweetener dissolves (only a minute or so) then remove from the heat immediately.
  • Sprinkle the gelatin over the unheated half of the coconut milk, mix together until dissolved and then add to the hot coconut milk, mixing until combined and the gelatin is dissolved.
  • Allow to cool a little and pour a layer on top of the mango jelly.
  • Return to the fridge to set.
  • Chill until you are ready to serve.

Serve

  • I've served this with salted pineapple (diced about half a cup of  pineapple into small cubes and cook over a high heat with a tablespoon of salted butter for a few minutes).  If you'd like a more caramelised pineapple, add a tablespoon of sweetener as well as the butter.
  • Toasted coconut flakes
  • Passionfruit or berries would be lovely too

Store

  • Covered in the fridge.

Notes

Low-fructose

Replace the mango with 1 cup of raspberries, pureed and pushed through a sieve (to remove the pips). Chose rice malt syrup as your sweetener and serve with more berries. This is a good option if mango is out of season or not available to you/

Vegan

You can replace the gelatin with agar-agar (I haven't recipe tested as yet).

Make a gummy slice

You can make a slice with one or both layers by setting it in a lined slice tin. 

Coconut-free

Replace the coconut milk with cream. 
 

I love, love, love creating delicious goodies with gelatin. I'd love to hear how you like this recipe. Post a comment or rate this recipe below!

Asian Mango Salad

| Vegetarian, Salads

I love this time of year when the beautiful Queensland mangoes appear at my local farmers market. So, today I thought I’d share a family favourite – a very healthy Asian Mango Salad recipe. 

This fresh and vibrant Asian Mango Salad is the perfect combination of sweet, salty, and tangy flavours. With a mix of crunchy cabbage, juicy ripe mangos, and fresh herbs, it’s a deliciously light and refreshing dish that’s ideal for warm days or as a side dish to your favourite grilled protein.

As soon as my kids see mangoes in store this is what they request. I make it with both green (as photographed) and regular, sweet mangos. Just make sure that if you are using regular mango, that the flesh is firm and they are not overripe. Overripe fruits are best kept for smoothies.

Why is it so healthy?

As well as containing a rainbow of plant-based (Phyto) nutrients, the mango supports healthy digestion. Lots more antioxidant and phytonutrients are in the vegetables. The cashew nuts add a little protein and good fats. The mint and coriander are very detoxifying and cleansing. And the lime juice is rich in vitamin C. 

Ingredients

For this salad, you’ll need a small wombok or white cabbage, red onion (or green onion), red capsicum (bell pepper), fresh mint and coriander (cilantro), a mango, toasted cashew nuts (or peanuts) and optional red chili and fried shallots. For the dressing, combine fresh lime juice and zest, fish sauce, rice wine vinegar and rice malt syrup (or honey or maple syrup).

How to make this Thai Mango Salad recipe

Simply toss together all the salad ingredients in a bowl. For the dressing, shake all ingredients together in a jar until well combined, and adjust the flavour to your liking. Dress the salad just before serving to keep it fresh and crisp, and finish with fried shallots and chilli for added crunch and spice.

Serving suggestions and how to store

Serve this Asian Mango Salad alongside grilled chicken, fish, or pork, or enjoy it as a light vegetarian meal. It’s best eaten fresh, but you can store leftovers in the fridge for up to a day. Just keep the dressing separate until ready to serve.

Vary this Asian mango salad recipe to suit your needs

For a nut-free option, swap the cashews for toasted sunflower seeds. Make it vegan by replacing the fish sauce with a pinch of sea salt. If you can’t find mango, julienned apple makes a great substitute for a similar sweet-tangy flavor.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit any specific dietary requirements.

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’– where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

Asian Mango Salad
Print Recipe
5 from 4 votes

Asian Mango Salad

This delicious, zesty Asian Mango Salad is one of my favourites. It's bursting with flavour and so very nourishing. 
Prep Time15 minutes
Total Time15 minutes
Course: Salad
Cuisine: Asian
Servings: 4

Ingredients

Salad

  • 1 wombok cabbage (small or half a large) or white cabbage, finely shredded
  • 1 red onion/s -small or a bunch of spring onions, finely sliced
  • 1 red capsicum/s -thinly sliced
  • 1 bunch/s fresh mint leaves -or Vietnamese mint, leaves picked
  • 1 bunch/s fresh coriander leaves -leaves picked
  • 1 mango/s (green or regular), julienned
  • 75 g raw cashew nuts (1 cup) lightly toasted, or can sub peanuts
  • 1 red chilli/s -sliced (optional)
  • 2 tbsp fried shallots -to finish (optional)

Dressing

  • 1 lime/s -juice and zest
  • 2 tbsp fish sauce
  • 2 tbsp rice wine vinegar
  • 1-2 tbsp rice malt syrup (or the sweetener of your choice)

Instructions

  • Simply combine all of the salad ingredients in a salad bowl.
  • Combine all of the dressing ingredients well (shaking together in a little jar is easiest)- taste it and make sure you are happy with the balance between the sweet / salty / sour flavours. If it is too sour you may like to add a little more fish sauce (saltiness) or sweetener.
  • Dress and toss the salad just prior to serving.
  • Garnish with the shallots/ optional chilli. 

Notes

Nut-free

Replace the cashews with toasted sunflower seeds.

Make a meal of it

Add grilled fish, chicken or pork, or a can of tuna. Boiled egg, grilled tofu or tempeh are good choices for vegetarians.

Vegan and seafood-free

Replace the fish sauce with sea salt to taste. 

Onion-free

Simply omit the onion/spring onion/fried shallots.

Can't source mango

This is also lovely with julienne apple.
 
 

I love this salad - do you?  I'd love to receive your feedback in the comments below.

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