Of which 30 g sugars and 0.6 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin A (mango) · Vitamin C (mango) · Fiber (dates)
Allergens none
Creamy mango ice cream
Just frozen fruit and three minutes in the food processor
Ingredients
- 3 ripe mangoes (450 g / 16 oz) — peeled, diced and frozen
- 4 pitted Medjool dates (96 g / 3½ oz)
- 50 ml (3½ tbsp) coconut milk beverage
- ½ lemon, juice only (15 g / ½ oz)
- fresh mint, for garnish
Method
- Peel and dice the mango, then freeze for at least 4 hours, ideally overnight.
- Put the frozen mango in the food processor with the dates and the coconut milk beverage.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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