04 Jan Mango Panacotta (Dairy free) and gut healthy

Who doesn’t have a sweet tooth? Are you always searching for some healthy treats and dessert options?

Look no further.

It’s hard to find gut healthy or gut healing specific recipes on the net, so here you go… your welcome. 

This mango panna cotta is made with coconut milk so totally dairy free and very gentle on the gut (you can of course use any plant based milk), mangos have natural sweetness however you can add some sweetness if you need or if your mango isn’t super sweet. If you keep the sweetness to a minimum it is also low carb so if you are trying to lower your sugar intake (hello candida or sibo sufferers out there) this is a great one to try as a snack or as a dessert, you will get plenty of fiber from the mango so helps with the digestion of the sugar in the fruit. Otherwise i recommend using monk fruit sweetener as its gentle on the gut, wont cause inflammation and doesn’t spike your blood sugar.

The gut healing component here is Gelatin, it is super healing for the gut lining because of it’s combination of amino acids that assist with building collagen. Collagen is required for healthy hair, skin, nails and joints so has multiple health benefits but the main one im interested in is maintaining a healthy gut lining. Maintaining a healthy gut lining is super important for good overall health so including foods (or snacks like this one) that have gelatin or collagen will just give you some extra nutrients to keep the gut lining strong and healthy or some nutrition to repair it. The Gelatin i recommend is GelPro.

We like to keep things real here at welcoming wellness and we know you want to enjoy life and have a snack every now and again, so having a few healthy snack options will keep you on track with your health and wellness goals.

A note on the gelatin quality… do not skimp on quality. Search the health food store for a gelatin that is labelled as grass fed or pasture raised. Gelatin is usually made from cows, so making sure they were ethically raised and pasture fed will ensure you and your gelatin will be getting the necessary nutrients gelatin is known for. There are lots of good brands out there however the one I personally use is GelPro as its made from grass fed cows. Normal supermarket gelatin could provide benefits however you want to know where your gelatin is being produced from.

Low carb sweetener options: Monk Fruit Sweetener, Stevia, Xylitol or half an old sweet banana.

Mango Panacotta

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Prep Time 5 hrs

Course Dessert

Servings 4

Equipment

• blender and saucepan

Ingredients

  

• 1 Mango Fresh
• 1 1/2 cups Coconut milk
• 1/2 cup coconut yoghurt
• 1 1/2 tbs Grass Fed Gelatin
• 4 tbs water
• 1/4 cup Monk Fruit Sweetener Optional

Instructions

 

• Blend ½ cup milk, coconut yoghurt and mangos in a blender until smooth. Set Aside.

  In a saucepan heat the remaining coconut milk. While that's heating in a small bowl add the gelatin and 4tbs water to bloom, stir so the gelatin was soak up the water. When the milk has heated (not boiling) add the gelatin and stir until dissolved. If using a sweetener ass now. I used ¼ cup lakanto monk fruit sweetener because the mango wasn't super sweet. In a mixing bowl, mix the blended mango mix and the heater milk. Stir until combined. Pour into 4 serving bowls and refrigerate overnight or for approx 5hrs.

  Serve with coconut yoghurt and topped with freshly chopped mango.