Creamy Mango Dip
Healthy, because
Even smarter
Nutritional values
Mangos are one of the best sources of vitamin C, keeping your immune system healthy and protecting the body's cells from free radicals. Additionally, the cream cheese and sour cream in this dip are great sources of calcium, which is important for healthy muscles and bones.
Carrots or celery pair well with this delicious and healthy dip.
(Percentage of daily recommendation)
| Calorie | 287 cal. | (14 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 2.1 g | (7 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 1.3 μg | (2 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 296 mg | (7 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 12.2 g | |||
| Uric acid | 19 mg | |||
| Cholesterol | 52 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 1 pinch Saffron (0.1 grams)
- salt
- ½ Mandarin orange (juiced)
- 1 Tbsp lemon juice
- 1 Mango
- 6 ozs cream cheese
- 5 ozs Sour cream
- 1 Tbsp honey
- peppers
- 1 scallion
Preparation steps
Finely grind saffron with salt in a mortar. Mix mandarin orange juice in a small bowl with lemon juice and stir in saffron.
Peel mango with a peeler, cut fruit from the core and place in a bowl. Puree mango with an immersion blender and mix with cream cheese, sour cream, honey and saffron mixture and season with salt and pepper. Rinse scallions, trim and cut into thin rings.
Sprinkle scallions over mango dip and season with freshly ground pepper. Serve mango dip with fresh, raw vegetables.
