Creamy mango and chia dessert

Creamy mango and chia dessert with ripe mango, chia seeds, almond milk, honey and lemon juice – fruity, gently sweet and pleasantly cool from the glass.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 210 kcal per serving
• Protein: 5 g
• Fat: 9 g
• Carbs: 24 g

Ingredients

• 1 squeeze of lemon juice
• ½ ripe mango
• 200 ml unsweetened almond milk
• 4 tbsp chia seeds
• 1 tsp runny honey

Method

You’ll need: stick blender · chopping board · knife · mixing bowl

1. Stir the chia seeds, almond milk and honey together thoroughly in a bowl until evenly mixed. Leave to stand briefly and stir again so the mixture can swell without lumps.
2. Peel the mango and cut the flesh away from the stone. Blend finely with the lemon juice until you have a smooth, creamy fruit layer.
3. Stir the chia pudding again once it has thickened noticeably. That keeps the texture even and pleasantly creamy.
4. Divide the chia pudding between small glasses and carefully spoon the mango cream on top. If you like, swirl the layers together slightly with a spoon.
5. Chill the dessert briefly so both layers firm up a little more and come together.
6. Serve chilled and enjoy straight from the glass.

Good to know

When you want something fresh, soft and a little bit sunny, this dessert is just right. It feels light but still has substance.

Swaps

Almond milk → unsweetened coconut milk from a carton (often fewer additives, creamier; choose one without seed oils) Honey → unsweetened apple purée (less sugar, natural sweetness and a little fibre) ½ mango → mixed berries, e.g. raspberries or blueberries (usually less sugar, more fibre and polyphenols) 4 tbsp chia seeds → 3 tbsp finely ground linseed (more omega-3 fatty acids)

Allergens

Contains almonds (tree nuts), so it's unsuitable for anyone with a nut allergy. Honey isn't suitable for babies under 12 months. In pregnancy, the dessert is usually fine with fresh, washed ingredients.

Frequently asked questions

What's in chia seeds, nutritionally?

Chia seeds provide fibre, plant omega-3 fatty acids in the form of alpha-linolenic acid, and minerals such as magnesium and calcium. They also contain small amounts of protein and plant compounds.

Which vitamins does mango bring to this dessert?

Mango mainly contains vitamin C and carotenoids, including beta-carotene. The exact amounts depend on ripeness and variety.

Does almond milk automatically contain a lot of calcium?

Not necessarily. Unsweetened almond milk often contains only a little calcium, but many products are fortified with it – it's worth checking the ingredient list and nutrition table.

Do chia seeds suit a sensitive digestion?

Not for everyone. Because of their fibre, chia seeds can cause wind if you have a sensitive stomach or aren't used to them, especially if you don't drink much overall.

Is honey nutritionally different from table sugar?

Besides sugar, honey contains small amounts of other compounds, such as enzymes and phenolic compounds. These amounts are small, though, so honey is still mainly sugar.

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