Healthy Sweets: The Glowing Mango Coconut Parfait

Glowing Mango Coconut Parfaits, Three Ways
Glowing Mango Coconut Parfaits, Three Ways

Sugar, An Addictive Drug

Sugar, especially in its refined form can quite literally be an addictive drug. As stated in the book, Sugar, Salt, Fat by Michael Moss, “the brain lights up for sugar the same way it does for cocaine.” Which is why I avoid all forms of refined sugar such as: white table sugar, brown sugar, high fructose corn syrup, evaporated cane juice, sucralose, aspartame and the list goes on.

Does that mean I never enjoy a sweet treat? Not at all! But I do make a conscious decision to only consume treats made with natural sweeteners. Natural sweeteners are healthier and can even contain beneficial healing properties. These include: local honey, maple syrup, coconut sugar, molasses, and even fruit itself. Just remember to enjoy in moderation as sugar is sugar, no matter what the form.

The recipe below was created without the addition of any added sweeteners. Total win! Instead, this glowing treat boasts natural sweetness from the fruit used in the recipe itself. And it can be enjoyed any time of day, without the guilt. I love having it for breakfast, but it’s also great as an after dinner snack.

Health Promoting Ingredients

Coconut Meat
The soft, jelly-like meat from a young Thai coconut is an excellent source of medium chain triglycerides (MCTs), which provide a steady stream of energy to the body. These MCTs are sent straight to the liver, where they are then turned into ketones, in turn providing a direct source of energy to the brain. This is extremely beneficial for people with memory impairment and anyone showing signs of Alzheimer’s Disease. In addition, the meat contains beneficial vitamins and minerals such as potassium, sodium, and those awesome energizing B vitamins. Finally, coconut meat provides natural dietary fiber, important for digestion and elimination.

Coconut Water
Also referred to as coconut juice, the liquid found within the young coconut is filled with electrolytes, vitamins and minerals. The healthy dose of potassium, magnesium, calcium, sodium and phosphorous make it an excellent alternative to common sports drinks such as Gatorade. It is super hydrating and has even been used to treat mild cases of diarrhea in children.

Naturally sweet, this fruit sweetens the recipe all on it’s own, no extra sugars added! Mangos also provide fiber, plus a dose of vitamin C.

Bee Pollen
A potent superfood, bee pollen is full of antioxidants, minerals, vitamins (especially B vitamins), protein and free amino acids that can be readily used by the body. It is also an excellent way to combat seasonal allergies. Buy it local and be sure to start taking it at least 6 weeks before allergy season to get the full benefits if using it for allergies.

Topped with Bee Pollen, Lime Zest, and Diced Mango
Topped with Bee Pollen, Lime Zest, and Diced Mango


created by Jessica Yeager, CNE

makes 2-4 parfaits

4 young thai coconuts, meat removed
4 mangos, skin removed
1 cup fresh coconut water, reserved from the coconut
⅛-¼ cup fresh lime juice
½ tablespoon bee pollen
lime zest
fresh diced fruit, optional

For the coconut yogurt:
Open coconut, reserve water and remove meat. Watch my tutorial on how to crack the coconut here. Using a high speed blender, puree coconut meat by adding 1 tablespoon of coconut water at a time, until you reach your desired consistency. Add a splash of lime juice. Set aside.

For the mango puree:
In a high speed blender, puree mango, coconut water and lime juice together. Again add 1 tablespoon of coconut water at a time, until you reach your desired consistency. Then add lime juice. Start with ⅛ cup of fresh lime juice, tasting and adding more to your liking.

In a wide mouth glass, layer coconut yogurt and mango puree. Sprinkle with bee pollen, lime zest and your choice fresh fruit to garnish.

Place in the refrigerator to set for 1-2 hours, or overnight.

Serve and enjoy!

* Be sure to purchase organic thai coconuts for this recipe. Conventionally raised coconuts are typically dipped in carcinogenic chemicals, like formaldehyde or sodium metabisulphite, to preserve them for the long trip to your local food store. Unfortunately, this is one ingredient that has a large carbon footprint, unless you live in a region abundant with coconuts.
**These parfaits will last about 3-4 days in the refrigerator.
***Freeze the extra coconut water for later use or enjoy as a refreshing drink.

What’s your favorite all natural sweetener of choice? Share it with us!