This is one of my favorite recipes!
In the hot summer, I find it cool and refreshing!
This recipe is vegan, gluten-free, and raw, so the health benefits are numerous. I like this recipe so much, I made a YouTube video for this recipe. Click here to view the video.
This recipe calls for mango, blueberries, pecans, dates, and coconuts. To start off with, let’s look at the ingredients and their health benefits.
The Health Benefits of Blueberries –
The health benefits of the blueberries alone make this a high antioxidant dish to serve. Blueberries have resveratrol, gallic acid, lutein, zeaxanthin, Vitamins K, and C, manganese and fiber. The antioxidants in blueberries help to improve brain function and delaying age-related decline. Anthocyanins in blueberries can also have beneficial effects on insulin sensitivity and glucose metabolism. The gallic acid in blueberries is a powerful antifungal/antiviral agent, and is an extremely effective antioxidant.
Blueberry health benefits have also been shown to lower LDL cholesterol and lower blood pressure naturally. Blueberries are highly related to cranberries, and contain many of the same active substances as cranberry juice. Blueberries can help prevent urinary tract infections.
The Health Benefits of Mangoes –
Mangoes, coconuts and dates are all types of drupes, also known as stone fruit.
Mangoes are high in beta-carotene.
The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.
Texas AgriLife Research food scientists tested the mango and found that the polyphenol extracts were shown to have some impact on all cancers tested. They were most effective with breast and colon cancers.
Consumption of mango can help aid in digestion, prevent cancer and heart disease, and lower the risk of asthma.
The Health Benefits of Pecans –
Pecans have been shown to support brain health, prevent inflammation, prevent bone loss, contribute to a healthy heart, and help support energy and weight loss.
The healthy fats of pecans impact the grehlin hormone, which is a vital part of weight maintenance. The copper in pecans contributes to it’s anti-inflammatory properties, especially for pain and stiffness common in arthritis. Pecans are high in manganese, especially combined with other supportive nutrients, and help reduce the weight in obese or overweight people. Pecan nutrition is a key ingredient in a diet for a healthy heart.
The Health Benefits of Dates –
Dates are rich in vitamins, minerals, and fiber. Dates are rich in calcium, sulfur, iron, potassium, phosphorous, manganese, copper, and magnesium. The benefits of dates include relief from constipation, intestinal disorders, heart problems, anemia, sexual dysfunction, diarrhea, and abdominal cancer.
The Health Benefits of Coconut –
Coconut is rich in a medium-chain fatty acid that can actually help boost metabolism and aid in fat loss. Coconut also helps detoxify your body and balances your digestive tract.
Top Health Benefits of Coconuts
- Supports immune system health: it is anti-viral, anti-bacterial, anti-fungal, and anti-parasite
- Provides a natural source of quick energy
- Improves digestion and absorption of nutrients, vitamins, and minerals
- Improves insulin secretion and symptoms associated with diabetes
- Helps protect the body from cancers due to insulin reduction, removal of free radicals that cause premature aging and degenerative disease
- Reduces risk of heart health and improves good cholesterol (HDL)
- Restores and supports thyroid function
- Helps protect against kidney disease and bladder infection
- Promotes weight loss
Blueberry- Mango Torte Recipe
Ingredients
1 pint fresh blueberries
1 mango, peeled and seeded
Crust Ingredients –
1 ½ cups sprouted pecans
6 pitted dates, chopped
1 T. Ceylon Cinnamon, ground
1 Tsp. nutmeg, ground
1/8 tsp. unrefined sea salt
Cream Ingredients –
½ cup coconut milk
1 T. vanilla extract
6 T. date sugar
½ cup shredded coconut
1 vanilla bean scraped
Directions
- If you don’t have sprouted pecans, soak them for 8 hours and then dry them by placing in a dehydrater for a couple of hours on 100 degrees or lower. You can also place them on a cookie sheet in an oven on low or simply drying them off with a towel.
- Put pecans, dates, cinnamon, nutmeg and salt in the food processor and combine until you have a smooth dough consistency.
- Place the dough in your desired serving dishes and press it into a ¼ inch thick crust.
4. Place the coconut milk, vanilla extract, sugar, and shredded coconut in a blender and combine until it is a cream.
5. Chop mango into small pieces.
6. Place the chopped mango in the crusts.
7. Pour cream over the mango.
8. Generously place the blueberries on the top of the cream.
9. Serve as a dessert, breakfast or side dish.
Note: The torte can be covered or placed in a sealed container and stored in the refrigerator for up to 3 days.
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Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this blog, audio podcast, article, video for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.
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