Mango Recipes for Wellness
Health is more than just a mango….
As part of April’s Mango Wellness Month celebration, I created three new recipes that reflect the campaign’s holistic roots—where nourishment isn’t about isolated nutrients, but about the power of diverse, organic food working together. Each recipe is designed to showcase mangoes as one part of a vibrant, healing spectrum of whole foods that support wellness from the inside out.
Food literacy has been at the heart of my work from day one. As a culinary educator and food literacy expert, I’ve spent decades specializing in local, organic, fairly traded, and sustainable food education. My mission has always been to connect the dots between farmer and eater, teaching not only how to cook, but how to see the food chain as a whole—rooted in integrity, seasonality, and wellness.
While I don’t lean into trendy single-nutrient marketing, I have in these created recipes that align with what real people—especially organic produce lovers—are currently seeking: skin glow, wrinkle reduction, gut health, anti-inflammatory support, and a little more peace and vitality in their day. These recipes are about organic wellness, rooted in intention and full of #MangoJoy.
They’re not mango health hacks. They’re thoughtful, functional dishes and drinks that connect eater to grower, food to season, and nutrition to purpose. From a radiant smoothie packed with skin-supportive herbs, to an Ayurvedic-inspired elixir that calms and clears, to a savory quinoa bowl that celebrates balance and synergy—each recipe is here to help you reset this spring with flavor, nourishment, and a little #MangoJoy.
Mango Meditation & Peace Elixir (Hot or Cold)
I first discovered this elixir on a yoga and meditation retreat on the island of Mauritius—a trip inspired by my father, who traveled the world before having children and often spoke of the island’s tropical beauty. It was everything he said it would be. And it was there, amidst stillness and lushness, that this elixir became part of my own vitality practice.
Inspired by the healing traditions of India and tropical East Asia, this honey, lemon, and ginger tonic is designed to calm the body, clear the mind, and nourish the soul. In India, ginger-lemon-honey infusions are daily rituals during seasonal shifts, offering warmth, immunity, and digestive balance. In tropical regions like Thailand and Indonesia, fresh mango and citrus blends are valued for their hydrating and beautifying qualities.
Over time, I’ve made this elixir my own. I serve it thick over shaved ice in the summer—a refreshing, icy tonic—and sip it hot by the fire in winter, where it soothes and rejuvenates. Adding mango not only boosts the vitamin content but allows me to reduce the honey, which suits my not-so-sweet tooth perfectly. It’s more than a beverage—it’s a ritual of wellness, rooted in travel, memory, and the kind of peace that lingers.
Makes about 3 cups elixir mix
Ingredients
2–3 inches of ginger, chopped (anti-inflammatory, digestion support, improves circulation)
1/2 lemon, chopped (high in vitamin C, supports immunity, alkalizing and detoxifying)
Zest of 1 lemon (rich in polyphenols and essential oils, antioxidant and cleansing)
Juice of 3 lemons (promotes collagen production, enhances digestion and hydration)
3 tablespoons Manuka honey (antibacterial, immune-boosting, soothing and healing)
1 cup water (hydration and absorption)
1 cup mango purée (rich in vitamins A & C, supports digestion and skin glow)
Directions
Combine all ingredients in a blender and blend on high for several minutes until smooth and emulsified. Strain the mixture through a fine mesh sieve or cheesecloth, then bottle and refrigerate. To serve, mix about ½ cup of the elixir with ½ to ¾ cup of hot or cold water, adjusting the ratio to taste.
The Mango Glow Smoothie
(Spring Radiance Wrinkle-Reducing Smoothie)
I’ll be honest: I’m not a smoothie person. The texture—thick, drippy, fruity—it’s just not for me. So if I’m going to do one, it has to serve a real purpose. This one does. She might not win any beauty contests with her muted yellow tone—but you will. This smoothie is a skin-loving powerhouse built to glow you up from the inside out.
It’s a delicious and refreshing, nutrient-dense smoothie featuring Ataulfo mangoes, fresh herbs (obviously—I’m Nissa), and skin-loving fats to support hydration, collagen production, and wrinkle reduction.
It was crafted in honor of my aging skin and the science-backed truth that what we put in our bodies shows up on the outside. If I’m going to make and drink a smoothie, it better do something—and this does.
Ingredients:
1 cup Ataulfo mango chunks (rich in vitamins A & C for collagen production)
1/2 cup cucumber, chopped (hydrating, rich in silica for skin elasticity)
1 cup brewed and cooled green tea (loaded with catechins, supports skin elasticity)
Juice and zest of 1 whole lemon (boosts collagen production and detoxification)
1/2 cup fresh parsley (rich in vitamin K and chlorophyll for skin detox and healing)
½ cup fresh mint leaves (anti-inflammatory, cooling, and supports digestion)
1 tablespoon chia seeds (omega-3s + amino acids for hydration and elasticity)
1 tablespoon collagen peptides (supports skin elasticity and firmness)
1 teaspoon maca powder (supports skin vitality and hormone balance)
1/2 teaspoon turmeric powder (anti-inflammatory benefits)
1/2 teaspoon cinnamon (boosts circulation and antioxidant levels)
1/2 cup unsweetened coconut milk (healthy fats for skin hydration and smooth texture)
Instructions
Brew the green tea and allow it to cool completely. Once cooled, add all ingredients to a blender and blend on high until smooth and creamy. For a thinner consistency, add more coconut milk; for a thicker texture, blend in a few ice cubes or extra mango chunks. Enjoy immediately.
Quinoa #MangoJoy Salad
Savory Mango Wellness Bowl
This plant-forward, anti-inflammatory salad is built around black quinoa, one of the most antioxidant-rich and fiber-dense whole grains available and naturally gluten-free. Its earthy flavor and hearty texture form a grounding base for a vibrant mix of seasonal ingredients—juicy mangoes, crisp cucumbers, fresh herbs, and spiced chickpeas—all working in synergy to nourish the body from the inside out. Rich in fiber, plant protein, and essential nutrients, every component is chosen for its function: mango and lemon deliver vitamin C to support collagen and iron absorption, while tahini and olive oil enhance the uptake of fat-soluble antioxidants like curcumin and lycopene. The result is a nutrient-dense, gut-friendly, joyfully textured bowl that’s easy to make and even easier to love. This is more than just a vegan salad—it’s a radiant, rainbow-powered way to eat with intention.
Serves 4
For the roasted chickpeas:
1½ cups cooked chickpeas (or 1 standard 15 oz can, drained)
1 teaspoon smoked paprika
¼ teaspoon Aleppo pepper or red chili flakes (optional)
1 teaspoon lemon zest
¼ teaspoon salt
2–3 tablespoons extra virgin olive oil
For the mango-tahini dressing:
½ cup mango purée
½ cup tahini
1 teaspoon freshly grated turmeric root
1 clove garlic, grated or pressed
½ teaspoon lemon zest
2 tablespoons lemon juice
¼ teaspoon salt
Freshly cracked black pepper
1 tablespoon extra-virgin olive oil
¼ cup hot water (if needed to thin)
For the quinoa bowl assembly:
3 cups cooked black quinoa
Roasted spiced chickpeas
2 small Persian cucumbers, sliced ½-inch thick
2 cups baby spinach leaves
½ cup shredded red cabbage
1 cup halved cherry tomatoes
½ cup sliced green or spring onions
¼ cup parsley leaves
¼ cup chopped mint leaves
1 cup mango chunks
Mango tahini dressing
pumpkin or sunflower seeds (optional)
Directions
For the roasted chickpeas:
Preheat the oven to 425°F. Toss the cooked chickpeas with olive oil, smoked paprika, lemon zest, salt, and Aleppo pepper if using. Spread on a parchment-lined baking sheet and roast for 25–30 minutes, shaking the pan occasionally, until golden and crispy. Let cool completely.
For the mango-tahini dressing:
In a blender or bowl, combine the mango purée, tahini, garlic, turmeric root, lemon zest, lemon juice, olive oil, salt, and pepper. Blend or whisk until smooth, adding hot water as needed to reach a pourable consistency. Taste and adjust seasoning if necessary.
For the quinoa bowl assembly:
In a large mixing bowl or directly into serving bowls, layer the cooked black quinoa with cucumbers, spinach, cabbage, onions, tomatoes, parsley, mint, and mango chunks. Top with crispy chickpeas and drizzle with the mango-tahini dressing. Serve immediately with the optional sunflower or pumpkin seeds if desired.
The Wellness Details
This salad isn’t just colorful—it’s strategically composed for deep, functional nourishment. Each ingredient brings its own set of powerful wellness benefits, but together they create a nutrient synergy that enhances anti-inflammatory action across the body.
Many of the nutrients in this salad are synergistic, meaning they enhance each other’s absorption and effectiveness. For example, vitamin C from mango and lemon increases the absorption of plant-based iron from spinach and quinoa, while healthy fats from tahini and olive oil improve the bioavailability of fat-soluble antioxidants like turmeric’s curcumin, lycopene from tomatoes, and beta-carotene from spinach. Together, these combinations create a more potent anti-inflammatory and nutrient-absorbing effect than any one ingredient alone.
The fiber and plant-forward protein from black quinoa and chickpeas lay a foundation for gut health and stable energy. Fresh herbs, cucumbers, and lemon zest help detoxify and cool, while turmeric, garlic, and olive oil provide a trio of anti-inflammatory, immune-boosting power. The vitamin C from mango and lemon supports collagen production and enhances iron absorption from greens like spinach, while healthy fats from tahini and seeds improve nutrient uptake. Lycopene-rich tomatoes, anthocyanin-packed red cabbage, and antioxidant spices like smoked paprika amplify cellular defense. It’s not one ingredient—it’s the rainbow working in harmony that makes this salad a radiant, anti-inflammatory powerhouse.
Chickpeas Excellent source of plant-forward protein and soluble fiber (good for gut health + blood sugar regulation).
Smoked Paprika Rich in carotenoids with anti-inflammatory and antioxidant properties.
Aleppo Pepper/Red Chili Flakes Contains capsaicin, which supports circulation and inflammation reduction.
Lemon Zest High in citrus bioflavonoids and essential oils that support detoxification and immunity.
Salt Helps regulate hydration and mineral balance (use mindfully).
Extra Virgin Olive Oil Heart-healthy monounsaturated fats; oleocanthal is a natural anti-inflammatory.
Mango Purée High in vitamins A & C, antioxidants, and digestive enzymes like amylase.
Tahini Source of healthy fats, plant protein, calcium, and anti-inflammatory lignans.
Turmeric Root Contains curcumin, a powerful anti-inflammatory compound (absorbed better with pepper or fat).
Garlic Supports immune health and detoxification; antimicrobial and anti-inflammatory.
Lemon Juice High in vitamin C for skin and immune function; supports alkalinity and digestion.
Black Pepper Boosts nutrient absorption (especially curcumin) and supports circulation.
Black Quinoa High in plant protein, fiber, iron, and anthocyanin antioxidants with anti-inflammatory benefits.
Persian Cucumbers Hydrating and cooling; contains silica, which supports skin elasticity and joint health.
Spinach Rich in vitamins A, C, and K; antioxidants like lutein and beta-carotene; anti-inflammatory compounds.
Red Cabbage Anthocyanins = powerful anti-inflammatory antioxidants; high in insoluble fiber.
Cherry Tomatoes Rich in lycopene (skin-protective antioxidant) and vitamin C.
Green/Spring Onions High in flavonoids and sulfur compounds; supports detoxification and gut health.
Parsley Vitamin K, chlorophyll, and folate; helps cleanse and support bone health.
Mint Leaves Soothes digestion, refreshes, and contains anti-inflammatory rosmarinic acid.
Mango Chunks Provides skin-glowing vitamin A & C, polyphenols, and gut-friendly enzymes.
Pumpkin or Sunflower Seeds Healthy fats, magnesium, zinc, and plant protein; support skin and hormone health.
