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Creamy Homemade Mango Ice Cream

Written by
Irma Jennings, INHC
Uploaded
August 18

https://food4healthybones.com

Creamy Homemade Mango Ice Cream

It's summer time and we are always looking for ways to cool down. Save a trip to the ice cream parlor and make this creamy mango ice cream that takes about 5 minutes to make and you can eat it immediately.
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Prep Time 5 minutes
Total Time 5 minutes
Course Dessert
Cuisine American
Servings 4
Calories 131 kcal

Equipment

  • 1 blender high speed

Ingredients
  

  • 3 cups mango frozen organic chunks
  • 1/2 cup coconut milk full fat (no gums)
  • 1/2 tsp vanilla extract

Instructions
 

  • Place all ingredients in your high-powered blender or food processor.
  • Process until you get a smooth and creamy mixture and there are no more mango chunks. Do not over process or it will begin to melt.
  • Serve immediately. Enjoy!
  • Leftovers can be frozen, but let it sit out to soften for about ten minutes before eating. Stir it to bring back the creaminess.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.
 

Nutrition

Calories: 131kcalCarbohydrates: 19gProtein: 2gFat: 6gSaturated Fat: 5gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.4gSodium: 5mgPotassium: 271mgFiber: 2gSugar: 17gVitamin A: 1339IUVitamin C: 45mgVitamin E: 1mgVitamin K: 5µgCalcium: 19mgIron: 1mgMagnesium: 25mgPhosphorus: 44mgSelenium: 1µgZinc: 0.3mg
Keyword ice cream, mango
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Chocolate Bone Treats

There's plenty of mystique tied to chocolate. Over the centuries, cocoa has been touted as an aphrodisiac and a health elixir. The Mayans even used cocoa as a form of cash and buried their aristocrats with it. Cacoa powder is rich in polyphenols, healthy fats and minerals such as copper and manganese. A plus is using Botanica Origins Cacoa Powder which is low in cadmium.
Let's not forget about the benefits of walnuts. Walnuts contain a high amount of manganese. Manganese has been shown to prevent osteoporosis in combination with the minerals calcium and copper. Magnesium, another mineral in walnuts, is important for bone formation as it helps with the absorption of calcium into the bone.
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Prep Time 15 minutes
Total Time 15 minutes
Course Dessert, Snack
Cuisine American
Servings 10
Calories 274 kcal

Equipment

  • 1 Food Processor

Ingredients
  

  • 1 cup Dates pitted and packed
  • 2 cups Walnuts raw
  • 6 Tbsp Cocoa powder I used Botanica Origins Cacao Powder because it is low in cadmium.
  • 3 Tbsp Hemp Seeds
  • 3 Tbsp Almond Butter Creamy
  • 1/4 tsp Sea salt
  • 3 Tbsp coconut shredded
  • 1 Tbsp coconut oil Optional - for added fudginess

Instructions
 

  • Pulse pitted dates in a food processor until it forms small pieces.
  • Add all other ingredients into the processor and pulse. (accept for shredded coconut)
  • Do not over pulse or over blend.
  • Scoop out and roll into balls.
  • Roll balls into shredded coconut
  • Store in an air tight fridge up to a week or freeze for 2-3 months.

Notes

This recipe makes 20 treats and a serving size is 2. 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 274kcalCarbohydrates: 17gProtein: 7gFat: 22gSaturated Fat: 4gPolyunsaturated Fat: 13gMonounsaturated Fat: 4gSodium: 60mgPotassium: 286mgFiber: 5gSugar: 10gVitamin A: 30IUVitamin C: 0.4mgVitamin K: 1µgCalcium: 56mgIron: 2mgMagnesium: 72mgPhosphorus: 189mgSelenium: 2µgZinc: 1mg
Keyword Chocolate, Dates
Tried this recipe?Let us know how it was!

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Blueberry Chia Pudding

 Chia pudding provides a great protein-packed pudding, plus chia seeds are a rich source of omega 3 fatty acids, contain a good amount of calcium, zinc and a full range of B vitamins.   A single ounce of the seeds also contains 18% of your recommended daily allowance of calcium, which is vital for healthy bone, muscle, and nerve functioning.The blueberries are a low-carb fruit, high in fibre, vitamin C, vitamin A, manganese and are the king of antioxidant foods. **
**webmd/health benefits of chia seeds
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Prep Time 10 minutes
Cook Time 0 minutes
2 hours
Total Time 10 minutes
Course Breakfast, Dessert, Snack
Cuisine American
Servings 2
Calories 221 kcal

Equipment

  • 1 blender

Ingredients
  

  • 1/3 cup blueberries
  • 1 cup oat milk
  • 1 tsp maple syrup or use monk fruit as sweetener for a low glycemic response
  • 4 tbsp chia seeds
  • 1/2 tsp cinnamon
  • 1/2 cup raspberries

Instructions
 

  • In a blender, mix blueberries, maple syrup and milk.
  • Pour in a medium bowl.
  • Add chia seeds.
  • Mix and place in the fridge for 2 hours. Stir and add additional cut fruit.
  • Chill for another hour or more before serving.

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 221kcalCarbohydrates: 32gProtein: 7gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 1gTrans Fat: 0.04gSodium: 61mgPotassium: 231mgFiber: 12gSugar: 15gVitamin A: 284IUVitamin C: 11mgVitamin D: 49µgVitamin K: 7µgCalcium: 342mgIron: 3mgMagnesium: 90mgPhosphorus: 218mgSelenium: 13µgZinc: 1mg
Keyword blueberries, chia seeds, oat milk
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Prune Purée

Prune purée is a multi-talented baking substitute. Use it to replace sugar, eggs, or fat. Use it in baking sweets and well as savory with chicken or turkey.
The antioxidants and anti-inflammatory properties of prunes may help prevent bone loss and aid in maintaining healthy bone density and formation, according to clinical studies.
 “Animal and cell studies suggest that dried plums and/or their extracts enhance bone formation and inhibit bone resorption through their actions on cell signaling pathways that influence osteoblast and osteoclast differentiation.” 
https://pubmed.ncbi.nlm.nih.gov/28422064/
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Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Course Appetizer, Dessert, Lunch
Cuisine American, French
Servings 8
Calories 68 kcal

Equipment

  • 1 blender

Ingredients
  

  • 8 oz prunes organic
  • 1/2 cup hot water

Instructions
 

  • Combine the prunes and water in a blender. Pulse to combine, then blend until smooth, pourable consistency forms, scraping the sides if necessary. 
  • Pulse to combine, then blend until smooth, scraping the sides if necessary. 
  • Store the purée in an airtight container in the fridge for up to 4 weeks.

Notes

Swap for sugar: Use prune purée to replace anywhere from one-third to half of the sugar in a recipe.
Swap out eggs: To replace 1 large egg, use ¼ cup prune purée. 
Lose the fat: To cut down on fat, replace up to half of the butter or oil with an equal amount of prune purée.
Savory: Try it on a chicken or turkey sandwiches in place of mustard or mayo.
 
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 68kcalCarbohydrates: 18gProtein: 1gFat: 0.1gSaturated Fat: 0.03gPolyunsaturated Fat: 0.02gMonounsaturated Fat: 0.01gSodium: 1mgPotassium: 208mgFiber: 2gSugar: 11gVitamin A: 221IUVitamin C: 0.2mgVitamin K: 17µgCalcium: 12mgIron: 0.3mgMagnesium: 12mgPhosphorus: 20mgSelenium: 0.1µgZinc: 0.1mg
Keyword Prunes, purée
Tried this recipe?Let us know how it was!

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Chocolate Banana Mini Muffins

These delicious muffins are great as a small satisfying snack and have the added benefit of being gluten free, dairy free, egg free and no added processed sugar.
5 from 1 vote
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Dessert, Snack
Cuisine American
Servings 12
Calories 114 kcal

Equipment

  • 2 Bowls
  • 1 Mixing spoon
  • Measuring cups
  • Measuring spoons
  • 1 Muffin tin Regular or mini

Ingredients
  

 Wet Ingredients         

  • 2 eggs or make flax eggs. How to make flax eggs: 2 tablespoon ground flaxseeds, * also known as flaxseed meal 6 tablespoon water. Mix together well and refrigerate for 10 minutes
  • 1 tbsp Pure maple syrup
  • 2 tsp Vanilla extract
  • 1 cup Mashed bananas

Dry Ingredients

  • 2 cups Gluten free flour Bob's Red Mill is a good brand
  • 1/4 cup Cacao
  • 1 tsp Baking powder
  • 1/4 tsp salt

Instructions
 

  • Preheat oven to 350 degrees F.
  • Grease or oil mini muffin pan. We use silicone muffin pans and they are great. No need to oil the pans and muffins just pop out.
  • In a large bowl, mix together mashed bananas, eggs/flax eggs, maple syrup and vanilla extract until smooth
  • In a separate large bowl, whisk together the gluten free flour, baking powder, cacao and salt until well combined. 
  • Add dry ingredient to wet ingredients and mix well.
  • Divide batter evenly in the muffin pan. 
  • Bake the mini muffins for 12-15 minutes and test until the tester comes out mostly clean.
  • Transfer muffins to a wire rack to allow them to cool.
  • Makes 20-24 mini muffins.

Notes

Recommended Daily Allowance (RDA): Calcium: 1200mg, Magnesium: 320mg, Potassium: 4700mg K2: 90-180mcg, Protein: 50-80 grams
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 114kcalCarbohydrates: 21gProtein: 3gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 1gCholesterol: 27mgSodium: 95mgPotassium: 82mgFiber: 3gSugar: 4gVitamin A: 52IUVitamin C: 2mgVitamin D: 1µgVitamin K: 1µgCalcium: 40mgIron: 1mgMagnesium: 10mgPhosphorus: 26mgSelenium: 2µgZinc: 1mg
Keyword Banana, Chocolate, Egg Free, Gluten Free, Osteopenia, Osteoporosis, Vegan
Tried this recipe?Let us know how it was!

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Chocolate Almond Date Boney Treats

The Food for Healthy Bones test kitchen came up with this fast, fun and easy recipe that is high in the bone-building nutrients of calcium, magnesium and potassium and features sweet chocolate, via cacao and dates.
5 from 1 vote
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See all recipes here.
Prep Time 40 minutes
Cook Time 0 minutes
Total Time 40 minutes
Course Dessert, Snack
Cuisine American
Servings 8 people
Calories 98 kcal

Equipment

  • 1 spoon
  • 1 bowl
  • 1 pot or double boiler

Ingredients
  

  • 8 pitted Medjool dates
  • 1 - 2.8 oz 70% dark chocolate bar
  • 3 Tbsp almond butter
  • 1 Tbsp coconut oil
  • 2 Tbsp hemp seeds

Instructions
 

  • Melt chocolate bar with coconut oil in a double boiler
  • If you don’t have a double boiler, use a medium pot with water in the bottom
  • Bring water to a boil
  • Take a smaller pot that leans into the boiling water
  • Add the chocolate and coconut oil and melt together
  • When melted, remove smaller pot from stove
  • On a plate spread out hemp seeds
  • Cut date lengthwise to open and fill with almond butter
  • Close the date
  • Dip filled date into pot of melted chocolate
  • Roll chocolate date into hemp seeds
  • Store in the fridge up to a week or freezer up to month

Video

Notes

Recommended Daily Allowance (RDA): Calcium: 1200mg, Magnesium: 320mg, Potassium: 4700mg K2: 90-180mcg, Protein: 50-80 grams
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 98kcalCarbohydrates: 3gProtein: 3gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 1mgPotassium: 120mgFiber: 2gSugar: 1gVitamin A: 1IUCalcium: 56mgIron: 1mg
Keyword Vegetarian
Tried this recipe?Let us know how it was!

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Irma Jennings, INHC - Osteoporosis Patient Navigator

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