Unripe mango cake – gluten free, keto and gut friendly

Powerful Food Swaps: Choose unripe mangoes over ripe sugar bombs; they contain less sugar and offer additional gut health benefits.

Unripe mangoes are an interesting and less-known source of prebiotics. Prebiotics are dietary fiber that feed the beneficial bacteria in your gut, supporting a healthy digestive system.

Key benefits of unripe mangoes as a prebiotic

Unlike ripe mangoes which act like nature’s candy, unripe mangoes can have unique health advantages, particularly in promoting gut health.

• Rich in Dietary Fiber:

Unripe mangoes contain high amounts of dietary fiber, which acts as a prebiotic by nourishing the beneficial bacteria in the gut.

• Resistant Starch:

One of the primary components of unripe mango is resistant starch, a type of fiber that ‘resists‘ digestion in the stomach and small intestine. This resistant starch reaches the colon intact, fermented by gut bacteria, promoting a healthy gut microbiome.

• Promotes Healthy Digestion:

By supporting the growth of beneficial gut bacteria, unripe mangoes can help improve overall digestive health, reduce symptoms of constipation, and promote regular bowel movements.

• Immune Support:

A healthy gut microbiome is closely linked to a robust immune system. By feeding the good bacteria in your gut, unripe, green mango can indirectly support immune function.

• Low Glycemic Index:

Due to their lower sugar content, unripe mangoes have a lower glycemic index than ripe mangoes, making them a suitable option for those managing blood sugar levels.

Gut-friendly unripe mango cake

I found unripe mango powder at my local store and baked a delicious gluten-free, prebiotic cake using only 4 ingredients: raw mango powder, one orange, almonds, and egg whites.

The Method
1. Preheat Oven: Preheat your oven to 180°C (356°F).

2. Mix Dry Ingredients: In a bowl, combine 100g of ground almonds (you can also use coconut flour), 50g of raw unripe mango powder, and 2 tablespoons of baking powder.

3. Prepare the Orange:

• Take one whole orange, preferably organic. Wash it thoroughly in warm water to remove any wax or chemicals if it’s not organic.
• Place the orange in a small pan of boiling water and boil for 45 minutes to 1 hour, depending on its size. Set aside to cool.
• Once cooled, remove the ends, slice the orange, and blend it in a blender.
• I prefer to keep the skin on as it lowers the glycemic index of the fruit. Orange peel is rich in vitamin C, even more so than the fruit’s flesh. Vitamin C is a powerful antioxidant that helps boost the immune system, promote healthy skin, and improve cardiovascular health. The peel also contains beta-carotene, a precursor to vitamin A, which is essential for good vision, immune function, and skin health.

4. Combine Wet and Dry Ingredients: Add the blended orange to the flour mixture. You can also add 1/4 teaspoon of vanilla powder, 1 teaspoon of liquid stevia, and a pinch of salt to enhance the taste.

5. Prepare Egg Whites: Separate three egg whites from the yolks. Beat the egg whites with a pinch of salt until firm peaks form, then gently fold them into the mixture.

6. Prepare the Baking Mold: Pour the mixture into your favorite baking mold. Grease it with olive oil, coconut butter, or ghee, or line it with baking paper to prevent sticking.

7. Bake: Place the mold in the preheated oven and bake for 55 minutes, or until the edges begin to brown.

Enjoy your delicious, nutrient-packed mango cake suitable if you follow a gluten-free or keto diet.

How to Include Unripe Mango in Your Diet

• Eat unripe mango raw:

Unripe mangoes can be consumed raw, often with a sprinkle of salt or chili powder for added flavor. Their tart, tangy taste makes them a refreshing snack.

• Salads and Salsas:

Add thin slices or small cubes of green mango to salads and salsas for a crunchy texture and a unique flavor twist.

• Pickles and Chutneys:

You can use unripe mangoes in making pickles and chutneys, especially in various Asian cuisines. These condiments are a delicious way to incorporate prebiotic fiber into your diet.
Smoothies:

• Blend green mango with other fruits for homemade ice cream with a lower glycemic index.

Takeaway

Eat unripe mangoes as a valuable source of prebiotic fiber to support your healthy gut microbiome and nourish the beneficial bacteria in your gut. Whether consumed raw, in salads, or as part of pickles and chutneys, unripe mangoes can be a versatile addition to your prebiotic-rich diet.