TROPICAL MANGO TAPIOCA
TROPICAL MANGO TAPIOCA
NUT FREE SESAME FREE DAIRY FREE SOY FREE GLUTEN FREE WHEAT FREE EGG FREE FISH FREE SHELLFISH FREE VEGETARIAN
PREP: 15 min
CHILL: 30 min
TOTAL: 45 min
SERVES: 6
INGREDIENTS
Tapioca Filling
⅔ cup small pearl tapioca
1 cup water
2 cups unsweetened, calcium fortified, rice milk
¼ tsp salt
1 banana
¼ cup honey
½ tsp vanilla extract
Toppings
2 ripe mangos, cut into bite size pieces
1 tbsp lime Juice
1 kiwi sliced
Meal Prepping Hack! You can store extra portions in glass jars and keep in the fridge for up to 3 days for an easy breakfast or sweet treat.
Top with chia seeds for an extra boost of protein and healthy fats!
METHOD
1. Soak small pearl tapioca in the water for 30 min. Do not drain tapioca after soaking.
2. Combine rice milk, banana, ¼ cup honey, salt and vanilla in a blender. Blend for 1 min.
3. Add the milk mixture to the saucepan and bring to a boil. Simmer uncovered, whisking, for approximately 10-15 min. Set aside and allow it to cool down before refrigerating.
4. In a non-stick saucepan, place ¾ of the mango and lime juice and heat over medium to soften the mango and blend the flavours. Set aside and cool down before refrigerating.
5. Assemble layers in serving glasses, alternative between tapioca and mango. Top with fresh kiwi and mangoes and serve!
NUTRITION INFORMATION
ENERGY: 228 kcal (950 kJ)
PROTEIN: 2.4 g
TOTAL CARBS: 53.5 g
SUGARS: 28.9 g
FIBRE: 2.3 g
TOTAL FAT: 1.3 g
SATURATED FAT: 0.2 g
SODIUM: 74 mg
CALCIUM: 210 mg
IRON: 1.0 mg
DELIGHTFUL “DID-YOU-KNOWS”
Tapioca – Gentle Carbs for Digestion
* Naturally gluten-free energy source as it is made from cassava root and provides easily digestible carbohydrates, making it suitable for people with coeliac disease or gluten intolerance.
* Primarily a simple starch making it easily digested and useful in foods for people with sensitive stomachs or during illness.
* Contains very little fat or sodium and is naturally free from common allergens like gluten, nuts, and dairy, making it a versatile ingredient in many diets.
Plant-Based Calcium Fortified Milk
* Provides natural sweetness and creaminess and is a source of calcium, Vitamin D, and probiotics for good gut health.
* Suitable for people with lactose intolerance or dairy allergies, and some varieties contain live cultures that may support gut health.
* Can provide protein, healthy fats, and essential vitamins depending on the base ingredient and fortification.
Banana – The Energy Bar Without the Plastic
* Naturally sweet and a micronutrient powerhouse containing potassium, magnesium, Vitamin B6, and functional dietary fibres.
* Rich in potassium and magnesium, which are essential minerals for regulating blood pressure, muscle contractions, and neuronal function, which support cardiovascular, muscular, and brain health.
* Excellent source of soluble fibre and resistant starch which lowers LDL cholesterol, assist regular bowel motions, aids in weight loss and maintenance, and supports a healthy gut microbiome.
* Contains Vitamin B6 which enhances brain development, red blood cell production, and mood regulation via serotonin production.
Mango – Sweet, Juicy, and Vitamin-Rich
* Naturally sweet and an excellent source of soluble fibre, Vitamin A, and Vitamin C.
* Soluble fibre lowers LDL cholesterol, assist regular bowel motions, aids in weight loss and maintenance, and supports a healthy gut microbiome.
* Vitamin A promotes healthy vision and immune function.
* Especially rich in Vitamin C which boosts immune and heart health, and aids collagen production for wound healing and healthy skin.
Maple Syrup or Honey – Sweets from Nature
* Provides natural sweetness plus trace nutrients including manganese, zinc, and potassium. Though both are still sugars, they are considered “less refined” than white sugar and contain some antioxidants.
* Manganese supports energy metabolism and bone health.
* Zinc promotes immune health and wound healing.
* Potassium helps maintain fluid balance and heart function.