10 Benefits of Mangoes and Softened Vegetables with Spicy Mango Pineapple Sauce Recipe


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This spicy mango pineapple sauce recipe is so delicious that I was spatulaing out the blender to eat. The sauce is delicious just on it’s own, but also makes a succulent sauce to coat and dehydrate vegetables in. Dehydrating softens the vegetables and can intensify flavors, making this extra delicious. But one other reason that I really love this recipe is that it is so easy to make. Just blend up the sauce, coat the veggies, pop them in the dehydrator for a few hours and done! 

Dehydrating makes life easy!

It’s true. Dehydrating food can seem intimidating if you are not used to it, but once you are, you will see how much easier it is than to use an oven. Foods do not burn and an extra hour in will often not hurt the dish you are preparing. Gotta love that!

Even though I love to create recipes and play with food I will admit that I love ‘easy’ in the kitchen. I often have a lot of projects on the go and love foods that can be prepared quickly. 

Dehydrating strategy for the working girl, or man.

If you are working away from home, the vegetables could marinate in the sauce in a bowl overnight. Spread on a tray and pop in the dehydrator in the morning. Set the timer; if you are working and dehydrating investing in a dehydrator with a timer is wise! Alternatively, you could set the timer to a lower heat setting for longer, but I haven’t played around with this. Theoretically and based on past experience though, it should work fine. Then when you get home form work, turn the dehydrator back on for 15 minutes to warm them up before serving. Easy.

Check out dehydrators from my Resource page. I searched and found the best dehydrators for the best prices and added links to them here.

This recipe is so nutritious!

I didn’t even mention the nutritional benefits of this recipe yet. It’s hard to beat vegetables made delicious, as vegetables provide such a myriad of nutrients. Also, the pineapple, ginger and garlic in this recipe are so beneficial and they are all on my superfood list. Click those links for more info on them.  Mangoes, the main ingredient of this recipe, which are not even on my superfood list, are also incredibly nutritious!  I knew they were to some degree, but I have just been researching them and found so many awesome  benefits.  Here are some reasons to love them even more! !


10 Benefits of Mangoes

Cancer Prevention – Mangoes are abundant in antioxidant compounds, such as quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, which research has shown to protect against colon, breast, leukemia and prostate cancers.

Lowers Cholesterol – The abundant soluble fiber, pectin and vitamin C in monagoes all help to lower serum cholesterol levels, particularly the unhealthy LDL cholesterol.

For Diabetes – Mangoes are gaining recognition as a diabetes fighter.  Although the fruit is very sweet, mangoes actually have a relatively low glycemic index (41 – 60) and eaten in moderation will not spike blood sugar levels. The main benefit with diabetes lately though lies in the leaves, which have been shown to normalize insulin levels in the blood. To get this benefit try this remedy: Soak 10 to 12 mango leaves in warm water before going to bed. Let steep overnight and drink in the morning, on an empty stomach. This is claimed to be especially beneficial if done regularly.

Immune System Booster – Mangoes are abundant in carotenoids, with over 25 different types, and these along with Vitamin C and A boost the immune system and keeps it strong.

Improves Digestion – Mangoes, along with pineapple and papayas, contain enzymes that help to break down food when it is being digested, particularly protein. Mangoes also contain esters, terpenes and aldehydes, which all help with smoother digestion. The mango is rich in fiber, whicho is beneficial for digestion and elimination.

Alkalizing – Mangoes help to keep the body in an alkaline state. Despite being so sweet they are a moderately alkaline forming food, which is highly beneficial as most diseases flourish in an acid environment, cause by many sugary and processed foods.  They also contain tartaric acid, malic acid, and some citric acid, which also help to regulate the body’s ph and keep it at a beneficial slightly alkaline state.

Improve Sex Life – The abundant vitamin E in mangoes helps to regulate sex hormones, which boosts the sex drive.

Improves Concentration and Memory – Studies have shown glutamine acid, found in mangoes, to improve concentration, boost memory and to helps keep brain cells healthy and active.

For Treating Acne – Mangoes are claimed to be great at clearing pores and getting rid of acne. Just take the mango pulp and put it on your face. Leave it on for 10 minutes and then wash it off. This treatment has been claimed by many to eliminate acne. Mangoes are said to also improve the skin’s elasticity and repair cells.

Eye Health – Mangoes are abundant in vitamin A, which helps maintain and improve eye health. It is also beneficial for night blindness, and dry eyes.

Bonus #11 Benefit

Anemia – Mangoes are rich in iron and beneficial for those suffering from anemia. Fruits rich in iron are beneficial for women after menopause. If you feel weak, faint or irritable, try eating a mango.


Softened Vegetables in a Spicy Mango Pineapple Sauce Recipe


Softened Vegetables with Spicy Mango Pineapple Sauce Recipe


1 Mango (1 cup)
1 cup Pineapple
¼ cup Maple syrup, Honey or Agave (optional)
1 inch Ginger – peeled
1 Garlic clove
1 tsp Sambal Oelek, or more to taste

1 Carrot
1 large, or 2 small, Zucchinis
1 cup Cauliflower
½ Red Pepper
1 cup Snow Peas
2 Green Onions


Slice up the vegetables quite thinly. Put all sauce ingredients in the blender and puree. Mix sauce with vegetables and spread them out onto teflex sheets. Dehydrate for 2 to 3 hours to soften. Serve and enjoy!


Photo Description

Assemble vegetables

Softened Vegetables in a Spicy Mango Pineapple Sauce Recipe - vegetables

Chop up the vegetables.

Softened Vegetables in a Spicy Mango Pineapple Sauce Recipe - vegetables.chopped

Assemble ingredients for the sauce. I omitted the coconut milk from the final recipe. I tried it again and found it better without it. Coconut is risky to dehydrate it, as sometimes it will go rancid from the heat reacting to it’s high fat content.

Softened Vegetables in a Spicy Mango Pineapple Sauce Recipe - sauce ingredients

Put all of the ingredients in the blender.

Softened Vegetables in a Spicy Mango Pineapple Sauce Recipe  sauce ingredients in blender

Blend sauce.

Softened Vegetables in a Spicy Mango Pineapple Sauce Recipe  sauce blended

Put the vegetables and sauce in a bowl.

Softened Vegetables in a Spicy Mango Pineapple Sauce Recipe - vegetables. and sauce in bowl

Stir to combine.

I just got a new camera, but finally by the end of this recipe figured out how to take the time/date stamp off of the photos! Wink

Softened Vegetables in a Spicy Mango Pineapple Sauce Recipe - vegetables. and sauce mixed

Spread out veggies on teflex sheets.

Softened Vegetables in a Spicy Mango Pineapple Sauce Recipe on teflex

Dehydrate a couple hours and then transfer to a bowl and they are ready to serve!

Softened Vegetables in a Spicy Mango Pineapple Sauce Recipe


Enjoy!  To your optimal health!

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