No-Bake Mango-Almond Squares
No-Bake Mango-Almond Squares - Fruity energy boost for an on-the-go snack
Healthy, because
Even smarter
Nutritional values
These small fruit cubes are wonderfully suited to replenish energy quickly and are rich in nutrients. Almonds contain a lot of vitamin E, which strengthens the heart health. The crunchy kernels are also considered one of the best sources of bone-strengthening calcium on a purely vegetable basis.
If you eat a vegan diet or want to or have to avoid animal fats, replace the butter with a high-quality vegetable margarine with 80 percent fat content.
(Percentage of daily recommendation)
| Calorie | 68 cal. | (3 %) | ||
| Protein | 1 g | (1 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 1.7 μg | (3 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 0.5 mg | (4 %) | ||
| Vitamin B₆ | 0 mg | (0 %) | ||
| Folate | 9 μg | (3 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 1.4 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 76 mg | (2 %) | ||
| Calcium | 17 mg | (2 %) | ||
| Magnesium | 17 mg | (6 %) | ||
| Iron | 0.4 mg | (3 %) | ||
| Iodine | 0.6 μg | (0 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 7 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 4 ozs dried Mangoes
- 2 ozs chopped almonds
- 1 Tbsp Sesame seeds
- 2 ozs ground almonds
- 4 ozs Oatmeal
- 2 Tbsps butter (about 30 grams)
- 2 ozs Raw cane sugar
- 4 ozs honey
- 1 tsp Orange juice
Kitchen utensils
Preparation steps
Finely chop the dried mango.
Toast the chopped almonds and sesame seeds in a dry pan until light brown.
Mix together the mango, chopped and ground almonds, sesame seeds and oats in a bowl.
Melt the butter in a skillet. Add the sugar, honey and orange juice and bring to a boil while stirring.
Cook over medium heat, stirring, until mixture is smooth and golden, about 2 minutes.
Remove the skillet from the heat. Stir in the mango mixture and mix until well combined.
Transfer batter to a parchment paper-lined baking sheet, cover with plastic wrap and roll out about 1.5 cm thick (approximately 1/2 inch). Remove plastic wrap and allow to cool for about 20 minutes.
Turn out mango-almond block onto a cutting board and cut into about 30 squares. Let dry on board overnight before serving.
