low-fat milk

Mango Breakfast Muffins

 
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PREP TIME: 10 Minutes | COOK TIME: 25 Minutes

Ingredients

  • 1-1/2 cups whole wheat flour

  • 1 cup rolled oats, plus more for garnish

  • 2 teaspoons baking powder

  • 1/4 cup ground flax seeds

  • 1 teaspoon kosher salt

  • 2 large eggs

  • 3/4 cup coconut sugar

  • 1/2 cup expeller-pressed coconut oil, melted

  • 1/2 cup low-fat milk

  • 1 teaspoon vanilla extract

  • 1 large ripe mango (about 1 cup), diced

Servings

Makes 12 servings

Directions

  1. Preheat oven to 350°F. Line a muffin tin with paper cups.

  2. In a large bowl, stir together flour, oats, baking powder, flax seeds and salt. In another bowl, combine eggs, coconut sugar, coconut oil, milk and vanilla extract. Add the wet ingredients to the dry ingredients. Stir until combined. With a spatula, fold in the diced mango.

  3. Evenly divide the mixture between the muffin cups, sprinkle with additional oats and place in the oven. Bake for 20 to 25 minutes, until a toothpick inserted into the center of one muffin comes out clean. Remove from oven and cool on a cooling rack before serving.

Nutrition

Nutritional analysis per muffin: Calories 268; Protein 6 g; Carbohydrates 35 g; Fat 13 g; 41% Calories from Fat; Cholesterol 32 mg; Sodium 200 mg; Potassium 345 mg; Fiber 4 g

Source: www.mango.org

Mango and Banana Smoothie

 
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PREP TIME: 5 Minutes

Ingredients

  • 3 mangos (about 3 pounds), peeled, pitted and chopped

  • ¾ cup low-fat milk

  • 1 cup ice

  • ½ banana

  • 1 teaspoon honey

Directions

Combine all ingredients in blender. Pulse until desired consistency. For a thicker smoothie, add more ice.

Nutrition

Each serving (1-12oz. glass) contains 484 calories, 116 g carbohydrate (39% Daily Value), 12 g fiber (47% Daily Value), 9 g protein (18% Daily Value), 3.5 g fat (5% Daily Value), 1 g saturated fat (6% Daily Value), 4.5 mg cholesterol (2% Daily Value), 48 mg sodium (2% Daily Value), and 1388 mg potassium (40% Daily Value), 250 mg vitamin C (417% Daily Value), 7560 IU vitamin A (151% Daily Value), 191 mg calcium (19% Daily Value), 1 mg iron (7% Daily Value).