Naturally sweetened with mango and dates, these anti-inflammatory mango tarts are a guilt-free dessert packed with antioxidant goodness. Refreshing and nutritious, it’s a perfect treat for hot summer days.
🌱 Recipe highlight: Gluten-free, refined sugar-free & dairy-free dessert.
Table of Contents
- Are mangoes & dates healthy?
- Ingredients to make Frozen Mango Tarts
- How to make this Healthy Frozen Mango Tarts
- Storage Guide
- Tools needed
- Other recipes you might like
As someone with a sweet tooth, I am used to having something sweet between meals. Since I cut white sugar in my diet and started incorporating antioxidant-rich ingredients due to my inflammatory condition, I have changed the game when it comes to dessert.
These anti-inflammatory frozen mango tarts have helped me through the journey of reducing simple sugar. It has been one of my go-to healthy meal prep snacks to make on weekends that cater for the week.
The sweetness in this mango dessert relies heavily on the natural sugar in fruits. That means you’ll still benefit from the fiber, vitamins, and minerals while enjoying your dessert.
Are mangoes & dates healthy?
Mango is rich in Vitamins A, C & E, which come with fiber and antioxidant properties. The antioxidant compound in mango, known as mangiferin, has been shown to help reduce inflammation and protect joints. Make sure to pick the sweet and ripe ones, so you don’t have to add any other sweetener.
Dates make a great sugar substitute. They are naturally sweet and contain fiber, which not only helps with digestion but is also easy on our glucose levels. Apart from being nutritious fruit, dates are also known to be rich in antioxidants, which can be beneficial in preventing diseases and helping to control inflammation in our bodies.
Ingredients to make Frozen Mango Tarts
1. Sweet and ripe mango
- Tips to choose ripe mango – A ripe mango should be soft but not squishy. Lightly press it with your finger, if it makes a slight dent, it’s ripe and sweet. (I like choosing the one with minor black spots in it). Not that not all ripe mangoes are sweet. For the best flavor, check the varieties with the seller before buying.
2. Dates
- I use Medjool Dates. You can use any type of date but try to avoid the one that is hard and dry.
3. Fresh spice – Ginger & turmeric
- These 2 anti-inflammatory superfoods add a mild herby flavor to the tart. Try not to overdo it, as they can overpower the mango’s sweetness.
- For the best flavor and nutrient content, use fresh ginger and fresh turmeric. Wear a glove when handling the fresh turmeric so you don’t get your fingers and nails yellow.
- Substitute: Powdered version. See the ingredients below for the exact amount.
4. Almonds
- Almonds make the base of the tart. I use roasted almonds instead of raw ones, as they give a crunchier texture with a more concentrated nutty flavor. Feel free to try this recipe with our choice of nuts!
- Substitute for nuts: Swap the same amount of nuts for rolled oats instead.
5. Coconut milk
- The combination of coconut cream and mango is divine. You know what I’m talking about if you have tried Thai mango sticky rice. Choose the one that is as natural as you can without sugar, artificial flavoring, etc. If you’re using cream, consider dissolving 1/4 cup of cream with the same amount of water.
- Substitute for coconut milk: Other plant-based milk such as oat milk, soy milk, and nut milk.
6. Coconut oil
- Like most fat, coconut oil thickens in cold temperatures. It helps to bind the ingredients for the tart base, forming a solid shape. I use virgin coconut oil as it is cold-pressed and unrefined.
- Substitute – Avocado oil
7. Seasoning
- Cinnamon powder and salt.
How to make this Healthy Frozen Mango Tarts
- Prep the dates – Soak and submerge the pitted dates in hot water for 10 minutes. Once softened, drain the water. Harder types of dates might take longer to soften, consider leaving them longer in the water.
- Grind almonds in a blender until coarse, then add dates, salt, cinnamon powder, and coconut oil and continue grinding until they become a dough.
- Form the base – Scoop a portion of the dough into the cupcake tray using a spoon. Press it down firmly with your finger until evenly flattened. The base should fill about 1/4 of each cupcake mold.
- Pulse the rest of the top layer ingredients – In a clean blender, pulse together mango, turmeric, ginger, and coconut milk until smooth.
- Scoop the mango paste onto the almond base, filling the remaining space. Repeat until finished.
- Freeze – Bring the tray to the freezer and leave it to freeze for at least 2 hours or overnight.
- To remove the tart from the tray, consider leaving it on the kitchen counter for 1-2 minutes. Using a toothpick, slide in the toothpick on the side of the mold while gently picking the tart out.
- It’s ready to enjoy! For the leftovers, transfer them to a ziplock bag or container and store them in the freezer.
Storage Guide
Keep it frozen in a freezer for 1-2 months. Store them in an airtight container or a ziplock bag to preserve the flavor. Before eating, make sure to let it sit at room temperature for 1-2 minutes to soften slightly.
Tools needed
Blender – Blender is a must when making this mango tart. You need one that can blend dry ingredients (for the base) and liquid ingredients (for the top layer). In my kitchen, I use this Ninja Foodi Power Blender (CB402), a versatile blender that blends smoothly and grinds ingredients into a fine powder.
Mini cupcake tray – I use a 24-hole mini cupcake steel tray. This recipe is perfect for the tray size. Another recipe using the same tray is this oven-baked spring roll.
Other recipes you might like
This frozen mango tart is a perfect anti-inflammatory healthy dessert if you want to reduce processed sugar in your diet but still want to enjoy a dessert. With ginger and turmeric addition, it creates a unique taste and adds anti-inflammatory properties to every bite. This can be one of your favorite meal prep ideas for your healthy dessert, just like I do.
Frozen Mango Tarts – Healthy Dessert
24
pieces15
minutes1500
kcal2
hours60
kcalThis no-sugar bite-sized frozen mango dessert is refreshingly good and made of only healthy ingredients.
Ingredients
- Top Layer
1 ripe sweet mango (300g mango meat)
½ cup of coconut cream
7g fresh turmeric or ½ tbsp of turmeric powder
7g fresh ginger
- Tart base
1 tbsp of coconut oil
1 cup of roasted almonds
6 pitted Medjool dates
¼ tsp of salt
¼ tsp of cinnamon powder
Directions
- Make the base – Check the visual guides above
- Prep the dates – Soak the pitted dates in hot water for 10 minutes. Once softened, drain the water. Harder types of dates might take longer to soften, consider leaving them longer in the water.
- Grind almonds in a blender until coarse, then add dates, salt, cinnamon powder, and coconut oil and continue grinding until they become a dough.
- Form the base – Scoop a portion of the dough into the cupcake tray using a spoon. Press it down firmly with your finger until evenly flattened. The base should fill about 1/4 of each cupcake mold.
- The top layer
- Pulse the rest of the top layer ingredients – In a clean blender, pulse together mango, turmeric, ginger, and coconut cream until smooth.
- Scoop the mango paste onto the almond base with a spoon, filling the remaining space. Repeat until finished.
- Freeze – Bring the tray to the freezer and freeze for at least 2 hours or overnight.
- To remove the tart from the tray, consider leaving it on the kitchen counter for 1-2 minutes. Using a toothpick, slide in the toothpick on the side of the mold while gently picking the tart out.
- It’s ready to enjoy! For the leftovers, transfer them to a ziplock bag or container and store them in the freezer.
🥣 Did you try this recipe? Let me know your thoughts in the comment below.
