Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Ripe mango, diced | 680 g | Sweet · Cooling |
 Dried coconut | 120 g | Sweet · Heating |
 Rolled oats | 100 g | Sweet · Heating |
 Ghee | 34 g | Sweet · Cooling |
 Cinnamon | 2 g | Sweet, Pungent, Astringent · Heating |
 Maple syrup | 42 g | Sweet · Cooling |
Step-by-Step Preparation
- Prepare the diced ripe mango and spread them in a shallow baking dish.
- Dot with half the ghee and sprinkle over the cinnamon and sweetener.
- Combine the dried coconut and rolled oats with the remaining ghee and scatter them evenly.
- Bake until the fruit is soft and bubbling and the topping is gently browned.
- Rest for ten minutes and serve warm in small portions.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international baked-fruit dessert adaptation)
Warm Mango Coconut Bake is a warm fruit dessert with restrained sweetener. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Warm Mango Coconut Bake
| Nutrient | Per 100g | Per Serving (1 serving (163g)) |
|---|---|---|
| Energy (Calories) | 195 kcal | 318 kcal |
| Protein | 2.6 g | 4.2 g |
| Total Carbohydrates | 25.8 g | 42.1 g |
| Dietary Fiber | 2.3 g | 3.7 g |
| Total Sugars | 12.2 g | 19.9 g |
| Total Fat | 10.2 g | 16.6 g |
| Calcium | 22.8 mg | 37.2 mg |
| Iron | 0.98 mg | 1.60 mg |
| Magnesium | 33.4 mg | 54.4 mg |
| Phosphorus | 77.9 mg | 126.9 mg |
| Potassium | 232 mg | 378 mg |
| Sodium | 6 mg | 11 mg |
| Zinc | 0.75 mg | 1.23 mg |
| Copper | 0.22 mg | 0.36 mg |
| Manganese | 0.55 mg | 0.89 mg |
| Selenium | 3.4 µg | 5.5 µg |
| Vitamin C | 25.5 mg | 41.6 mg |
| Vitamin A (RAE) | 66.8 µg | 108.8 µg |
| Vitamin E | 0.83 mg | 1.36 mg |
| Vitamin K | 3.5 µg | 5.7 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.13 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.18 mg |
| Niacin (Vitamin B3) | 0.66 mg | 1.08 mg |
| Vitamin B6 | 0.13 mg | 0.21 mg |
| Folate (DFE) | 34.3 µg | 55.9 µg |
| Choline | 10.3 mg | 16.8 mg |
