Mango Cream and Pumpernickel Coconut Crunch
Not only does it offer plenty of muscle-strengthening protein. The milk product also has the minerals calcium and iodine to offer. Our bones and metabolism benefit from this. The tropical coconut is rich in magnesium, which is important for nerve function.
If you like, you can also use other types of fruit instead of mango. For example, blueberries, strawberries or pear or apple cubes briefly sautéed in the pan go well with the coconut flavor.
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 2 μg | (3 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 383 mg | (10 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 26 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 1 Mango
- 18 ozs Cottage cheese
- 7 ozs Yogurt
- 1 ¾ ozs white Almond butter
- 1 generous pinch Vanilla powder
- ½ organic lemon (juice and peel)
- 4 ozs Pumpernickel bread
- 2 Tbsps Coconut oil
- 4 Tbsps coconut chips
Preparation steps
Peel the mango, remove the pulp from the core and cut it into small cubes. Mix cottage cheese, yogurt, and almond paste in a bowl and season with vanilla, lemon juice, and zest.
For the crunch, crumble pumpernickel. Heat coconut oil in a frying pan. Stir-fry crumbs and coconut chips in it for 2-3 minutes over medium heat until crispy. Remove from heat and let cool for 5 minutes.
To serve, divide cream among 6 glasses (approx. 10 ounce each), top with mango cubes and top with pumpernickel coconut crunch.