Paleo Coconut Mango Bowl
Easy Paleo Breakfast or Dessert
I say many times, this and that recipe is very easy to make. I’m sure everyone agrees with me now. This healthy, delicious gluten and dairy free Coconut Mango Bowl really is. When I do not have enough time or I do not want to make more complicated dessert, I make this beauty. It is great for breakfast also.
Raspberries and blackberries are low carb fruits. Coconut milk and unsweetened shredded coconut are low carb also. All of them are part of the ketogenic diet.
Mango is a high carb fruit. Replace the mango with low carb fruit if you are keto diet follower. Any berries are perfect instead of that.
High and Low Carb Fruits
Fruits are whole foods and contain no added ingredients. They are excellent source of nutrients, providing water, fiber, vitamins, and antioxidants. Fruit contains natural sugars. Fruits are great natural sugar substitutes for those people who have a sweet tooth but avoid added sugars from their diet. A small piece of fruit provides nutritional value against other sweets.
Many fruits should be limited on a low-carb diet, example ketogenic diet. This diet is a very strict low carb diet. It helps you minimize carb intake and support a metabolic state known as ketosis. No food is truly forbidden on a keto meal plan until you hit your daily keto macro goals. High carbohydrate foods do not support these goals, can make a real challenge because most people need to eat less than 50 grams of net carbs per day to get into ketosis.
These fruits are high in sugar: dates, cranberry juice, raisins, dried figs, bananas, mango, pears, grapes and apples.
These are low in sugar: unsweetened acai puree, starfruit, shredded coconut, lemon, lime, blackberries, plums, raspberries, strawberries, fresh (!) figs, cantaloupe, watermelon.
You can absolutely enjoy the taste and health benefits of fruit on keto, it depends on which fruits you choose and the serving size. And everything is depending on your personal carb tolerance also. My sportsman son needs more CH than 50 g a day.
Always pay attention to your body’s reactions because we are not the same. All diets should be personalized. Never forget this very important golden rule.
Paleo Coconut Mango Bowl
Equipment
- Blender
Ingredients
- 400 ml coconut milk 18% fat
- 100 gram shredded coconut unsweetened
- 1 tbsp honey or 2 tbsp if you like sweeter
- 1 ½ tsp konjac flour
- 1 pinch salt
- 1 mango about 400 gram
- 100 gram raspberries
- 120 gram blackberries
Instructions
- Heat coconut milk for 1-2 minutes, until the fat is melted. Do not heat or bring to a boil! Maybe the coconut milk will be a bit lukewarm but not warmer.
- Take it off the stove and add unsweetened shredded coconut, salt and honey. Combine them.
- Add konjac flour and stir well. Set aside. Konjac flour makes the coconut mixture thicker while you make the mango sauce.
- Peel and seed the mango and put into blender. Blend for 1 minute until creamy. Do not add any sugar, because mango is sweet enough.
- Place berries to the bottom of the bowls.
- Spoon the coconut mixture into the bowls then mango cream to the top.
- Decorate with some berries and sprinkle with shredded coconut. Enjoy!