If you follow along with us on social media, you would have seen I’ve been experimenting with fermenting all kinds of fruit to use in smoothies and eat as snacks. But what does that actually mean? Well…
I use fruits, typically high in sugars, like banana and mango and pop them in a jar along with some coconut water kefir. I use this brand because they test the bacteria present in starter culture and it’s a little gentler on your stomach. The beautiful bacteria that is living in the kefir – the stuff that is awesome for your gut health – eat up the sugar present in the fruit and makes everything deliciously fizzy.
The benefits of this? I get to eat fruit but it’s much lower in fructose (fruit sugar) and there are a ton of good probiotics in them to boost overall gut health.
Usually 24 hours to ferment the fruit is enough, but the longer you leave it the less sugar will remain, so you can taste it at different intervals and see what suits your preference.
I find that doing fruit this way lends itself the best to making sorbets, nice creams, smoothies and of course, icy poles!! Which is where this recipe idea sprung from.
We have icy poles as our afternoon treat every day during the summer. I create them using leftover smoothies, juice and now fermented fruit.
If you don’t want to ferment the mango for this recipe you really don’t have to. You can just skip that part and create deliciously sweet and creamy mango and coconut icy poles and they would be just as good. But if you are trying to reduce your sugar intake, eating low carb or keto or just want to try something different, I urge you to give the fermenting step a go.
Probiotic Mango Coconut Icy Poles
Makes 12- 15 small moulds
GF, DF, paleo, RSF, low sugar
Prep time + tidy up: 5 mins + 24 hrs ferment time (optional)
Cook time: 5 mins
2 mangos, skin and seed removed and cubed
1 cup Cocobella Coconut Water
2 cups coconut water kefir (optional, if you are fermenting your mangos)
2 cups Cocobella Coconut Yoghurt
1-2 tbsp maple syrup (optional if you want to sweeten a little)
1 tsp Naked Paleo Turmeric + Vanilla Mylk Infusion latte powder
Fermenting the Mangos:
Add the cubed mango to a large jar and pour enough coconut kefir over to completely cover the mango. Leave on a bench top for up to 24hrs, tasting for your preferred sweetness. The longer you ferment, the less sugar will be left so the end result is less sweet.
Add fermented mango and liquid to a high-speed blender along with half of the coconut water. Blend and check consistency. If you would like it smoother or your blender is struggling, add more coconut water. Add the turmeric + vanilla powder. Blend until smooth.
In a bowl, mix coconut yoghurt and add maple syrup if you would like it a little sweeter.
Layer the 2 mixtures however you like in your icy pole moulds and pop in the freezer until frozen.
Tip: I like to pop the blended mango mixture in the freezer for 30mins before I put it into moulds so it can support the yoghurt better and you get more defined layers.
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