Physiques By Vinay

In this recipe pack:

1. Mango Smoothie Bowl
2. Mango Black Bean Salad
3. Mango Salsa
4. Mango Coconut Curry
5. Mango Avocado Toast
6. Mango and Avocado Salad
7. Mango and Tofu Stir-Fry
8. Mango and Chickpea Curry
9. Mango Chutney
10. Mango Green Smoothie

1. Mango Smoothie Bowl

Ingredients:

• 150g frozen mango chunks
• 100g Greek yogurt
• 50ml almond milk
• 1/2 banana
• 1 tsp honey
• 1 tsp chia seeds

Directions:

1. Blend the frozen mango chunks, Greek yogurt, almond milk, banana, and honey together in a blender until smooth.
2. Pour the mixture into a bowl and sprinkle chia seeds on top.
3. Serve chilled.

Nutrition per serving: Calories: 306 Protein: 14g Fat: 6g Carbs: 49g

2. Mango Black Bean Salad

Ingredients:

• 100g black beans
• 1/2 mango, diced
• 1/4 red onion, diced
• 1/4 red bell pepper, diced
• 1/2 avocado, diced
• 1 tbsp lime juice
• 1 tbsp olive oil
• 1 tsp honey
• Salt and pepper to taste

Directions:

1. In a bowl, mix together black beans, mango, red onion, red bell pepper, and avocado.
2. In a separate bowl, whisk together lime juice, olive oil, honey, salt, and pepper.
3. Drizzle the dressing over the salad and toss until evenly coated.
4. Serve chilled.

Nutrition per serving: Calories: 287 Protein: 8g Fat: 16g Carbs: 29g

3. Mango Salsa

Ingredients:

• 1/2 mango, diced
• 1/4 red onion, diced
• 1/4 red bell pepper, diced
• 1 tbsp lime juice
• 1 tbsp chopped cilantro
• Salt and pepper to taste

Directions:

1. In a bowl, mix together mango, red onion, red bell pepper, lime juice, cilantro, salt, and pepper.
2. Serve chilled with chips, on tacos, or as a side dish.

Nutrition per serving: Calories: 68 Protein: 1g Fat: 0g Carbs: 18g

4. Mango Coconut Curry

Ingredients:

• 1/2 mango, diced
• 1/4 onion, diced
• 1/4 red bell pepper, diced
• 1/4 cup chickpeas
• 1/4 cup coconut milk
• 1 tsp curry powder
• 1 tsp grated ginger
• Salt and pepper to taste

Directions:

1. In a pan, sauté onion and red bell pepper until tender.
2. Add diced mango, chickpeas, coconut milk, curry powder, grated ginger, salt, and pepper.
3. Simmer until the sauce thickens and the mango is tender.
4. Serve over rice or quinoa.

Nutrition per serving: Calories: 335 Protein: 9g Fat: 12g Carbs: 52g

5. Mango Avocado Toast

Ingredients:

• 1 slice whole grain bread
• 1/4 avocado, mashed
• 1/4 mango, diced
• 1 tsp lime juice
• Salt and pepper to taste

Directions:

1. Toast the slice of bread.
2. Spread mashed avocado on top of the toast.
3. Top with diced mango, lime juice, salt, and pepper.
4. Serve immediately.

Nutrition per serving: Calories: 204 Protein: 4g Fat: 9g Carbs: 29g

6. Mango and Avocado Salad

Ingredients:

• 1 ripe mango, peeled and diced
• 1 ripe avocado, peeled, pitted, and diced
• 1/4 red onion, thinly sliced
• 2 cups mixed greens
• 1 tbsp extra-virgin olive oil
• 1 tbsp lime juice
• Salt and pepper to taste

Directions:

1. In a large mixing bowl, combine the mango, avocado, red onion, and mixed greens.
2. Drizzle the olive oil and lime juice over the salad.
3. Season with salt and pepper to taste.
4. Toss everything together and serve.

Calories: 365 Protein: 4g Carbohydrates: 28g Fat: 29g

7. Mango and Tofu Stir-Fry

Ingredients:

• 1/2 block firm tofu, drained and diced
• 1 ripe mango, peeled and diced
• 1 red bell pepper, sliced
• 1/2 onion, sliced
• 1 garlic clove, minced
• 1 tbsp vegetable oil
• 2 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tbsp cornstarch
• Salt and pepper to taste

Directions:

1. In a small mixing bowl, whisk together the soy sauce, maple syrup, cornstarch, and 1/4 cup water.
2. In a large skillet or wok, heat the vegetable oil over medium-high heat.
3. Add the tofu and cook until lightly browned, about 5 minutes.
4. Add the bell pepper, onion, and garlic, and cook until the vegetables are tender, about 3-4 minutes.
5. Add the mango and stir-fry for another 1-2 minutes.
6. Pour in the sauce and stir to coat everything evenly.
7. Season with salt and pepper to taste.
8. Serve hot with rice or noodles.

Calories: 383 Protein: 14g Carbohydrates: 49g Fat: 16g

8. Mango and Chickpea Curry

Ingredients:

• 1 ripe mango, peeled and diced
• 1 can chickpeas, drained and rinsed
• 1 onion, diced
• 1 garlic clove, minced
• 1 tsp grated ginger
• 1 tsp curry powder
• 1 tsp turmeric powder
• 1/2 cup vegetable broth
• 1/2 cup coconut milk
• Salt and pepper to taste

Directions:

1. In a large skillet or pot, heat a little bit of oil over medium heat.
2. Add the onion, garlic, and ginger, and cook until the onion is translucent, about 5 minutes.
3. Add the curry powder and turmeric, and stir for 1 minute.
4. Add the vegetable broth and bring to a simmer.
5. Add the chickpeas and mango, and simmer for 10 minutes.
6. Stir in the coconut milk and continue to simmer for another 5 minutes.
7. Season with salt and pepper to taste.
8. Serve hot with rice or naan bread.

Calories: 382 Protein: 12g Carbohydrates: 55g Fat: 13g

9. Mango Chutney

Ingredients:

• 100g diced mango
• 25g diced red onion
• 1 tbsp lemon juice
• 1 tbsp honey
• 1/4 tsp ground cumin
• 1/4 tsp ground coriander
• 1/4 tsp ground ginger
• Salt to taste

Directions:

1. In a small saucepan, combine the diced mango, red onion, lemon juice, honey, cumin, coriander, ginger, and salt.
2. Cook over medium heat for 10-15 minutes, stirring occasionally, until the mango is soft and the mixture thickens.
3. Allow the chutney to cool before serving as a condiment or sauce.

Calories: 90 kcal Macronutrients: Carbohydrates 24g, Protein 0g, Fat 0g

10. Mango Green Smoothie

Ingredients:

• 100g diced mango
• 1/2 banana
• 1/2 cup spinach leaves
• 1/2 cup unsweetened almond milk
• 1/2 tsp honey (optional)

Directions:

1. Add the diced mango, banana, spinach, almond milk, and honey (if using) to a blender.
2. Blend until smooth.
3. Pour into a glass and enjoy immediately.

Calories: 115 kcal Macronutrients: Carbohydrates 24g, Protein 2g, Fat 2g