Mango Pie Recipe: A Delicious Summer Treat

Originating from India and Southeast Asia, mango has been cultivated for over 4,000 years, making it a cherished fruit with a rich history. Not only is mango delicious, it also boasts an impressive nutritional profile, including vitamin C, vitamin B6 and vitamin A. This fruit is also packed with minerals, antioxidants and fiber, all of which have many health benefits. It's no wonder mango is referred to as the "king of fruits" in some parts of the world!

Mango growing season typically runs from May to September in the United States (although imported varieties of the fruit are available year-round). So why not use this gem of the season as the starring ingredient of your dessert?

My tasty mango pie recipe is the perfect way to incorporate this superfood into your diet. It's creamy, delicious and does not need to be baked—in other words, it's the ultimate summer treat!

What is mango pie?

Mango pie is a delectable dessert that showcases the vibrant flavors and tropical essence of this fruit. It can be made in various forms, such as a classic double-crust pie, a creamy custard-based pie, or a refreshing no-bake recipe that's perfect for summer. The creamy mango filling provides a burst of tropical goodness in every bite.

Not only does mango pie satisfy your sweet tooth, but it also offers many health benefits. With its irresistible taste and nutritional value, mango pie is a delightful way to bring a taste of the tropics to your dessert table.

What kind of mangoes are best for mango pie?

There are hundreds of varieties of mangos, and each one possesses its own distinctive flavor, shape, size and color. When it comes to selecting the best types of fresh mangoes for mango pie, it's important to choose varieties that are both flavorful and have a creamy texture. Here are a few types of mangoes that are perfect for this recipe:

1. Ataulfo.

   Also known as honey or champagne mangoes, Ataulfo mangoes are small and golden-yellow in color. They have a smooth, creamy texture with no fibers, which makes them perfect for creating a smooth pie filling. They have a sweet and slightly tangy taste with tropical fruit notes.

2. Tommy Atkins.

   These medium-to-large mangoes are the most common variety you'll find at the grocery store. They have a vibrant red and green skin and a mild, sweet flavor with a slightly fibrous texture. While they're more commonly eaten fresh, their flesh becomes soft and juicy when they are ripe, making them suitable for pie filling.

3. Kent.

   Similar in size to the Tommy Atkins variety, Kent mangoes have a greenish skin that turns red or orange when ripe. They have a sweet, juicy flesh with hints of sour notes and limited fibers.

4. Alphonso.

   Known as the "king of mangoes" (which, we'll remind you, have the nickname, "the king of fruit"), Alphonso mangoes are highly sought after for their rich, sweet flavor and smooth, buttery texture. Imported from India, these delicious mangoes have a vibrant orange color and are perfect for creating a luscious mango filling in pies. Although they can be difficult to find in grocery stores, you can find canned Alphonso mango pulp in many Asian markets. Just be sure to read the label, as some popular brands do have added sugar.

You can experiment with different varieties to find the one that you like best for this mango pie recipe. If you can't find fresh mangoes, you can always use frozen mango, which is available year-round in the freezer section of the grocery store.

Mango pie recipe

One of my favorite ways to use this versatile fruit is in this delicious pie recipe. This no-bake mango pie is packed with tropical flavor and is so easy to make with just a handful of ingredients. Everything comes together in a blender, and you don't even need to turn on the oven. It's the perfect summer dessert! Plus, because cooking can often destroy water-soluble vitamins, this no-bake recipe helps retain the maximum nutritional power of the fruit.

Using gelatin in the recipe allows the pie to set without the need for baking. The gelatin acts as a stabilizer and thickening agent, giving the mango filling a firm and creamy texture. The result is a smooth and velvety pie that holds its shape when sliced.

In this recipe, the gelatin is whisked with hot water until dissolved and then blended with diced mango, cream cheese and condensed milk until smooth. Then the filling is poured into a pre-made pie crust and refrigerated for several hours until set. Once the pie has set in the fridge, it's ready to be sliced and served. It doesn't get much easier than that!

No-Bake Mango Pie

Makes 1 pie (8 servings)

Ingredients:

½ tablespoon unflavored gelatin
¼ cup boiling water
2 cups diced mango (2-3 ripe mangos)
4 oz cream cheese
7 oz (½ can) sweetened condensed milk
9-inch graham cracker pie crust
Optional garnishes: whipped cream, fresh mint leaves

Preparation:

1. Whisk the gelatin and boiling water together in a heatproof bowl or cup until the gelatin is completely dissolved.
2. Add the mango, cream cheese and condensed milk to a blender. Pour the gelatin mixture into the blender. Blend until completely smooth (about one minute).
3. Pour the mango puree into the pie crust and use a spatula to smooth out the top. Cover and refrigerate until set for at least six hours, ideally overnight.
4. Garnish the pie with whipped cream and mint leaves, if desired.

Nutritional Values (per serving):

Calories: 262
Carbohydrates: 34g
Protein: 5g
Fat: 12g
Sugar: 24g

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Tips for success:

• Since this recipe uses half a block of cream cheese and half a can of condensed milk, you can easily double the recipe to use up all the ingredients and make two pies. This pie freezes well and can be stored in the freezer for up to three months.
• You can make your own graham cracker crust instead of using a store-bought crust with graham crackers, granulated sugar and butter. Simply melt 6-7 tablespoons of butter and add it to a large bowl with 1-1/2 cups of graham cracker crumbs and 3 tablespoons of sugar. (Using a food processor to pulverize your crackers and blend in the sugar will save on your total time.) Mix the butter and dry ingredients well, then press the mixture firmly into a pie plate or deep-dish pie pan. You can bake the crust to make it crispy, but baking is not needed. If you choose to bake your crust, put it in the refrigerator to cool it before you add your mango puree.
• The beauty of this recipe is you can adjust it to make the perfect pie, such as a peach mango pie or a pie topped with toasted coconut. Just replace some of the mango chunks in your blender with other fruit, add coconut to the recipe, or add lemon juice or lime juice to your mango puree to change the flavor.
• The crust recipe can also be modified to fit your taste. Brown sugar can replace half of the granulated sugar, and spices such as cinnamon and cardamom can be added to the recipe to enhance the flavor of your crust.

Health benefits of mangoes

Not only is mango a delicious, low-calorie treat, it has a nutritional profile that is downright impressive. Mangoes contain more than 20 vitamins and minerals! They are packed with vitamin C and are a decent source of vitamin B6 and vitamin A, as well as the minerals potassium and magnesium. In addition, mangoes are a rich source of fiber and several antioxidants.

Incorporating mangoes into a well-balanced diet can be a refreshing way to boost your nutrient intake and enjoy numerous health benefits. Here are some of the health benefits of mangoes.

Mangoes support immune system health

Mangoes are packed with immune-supporting nutrients including vitamin C and vitamin A, which have antioxidant properties. One cup of raw mango boasts an impressive 60 milligrams of vitamin C. Vitamin C plays a vital role in immune function as well as collagen synthesis.

Mango's vibrant orange-yellow color means that it's rich in the pigment beta-carotene, which gets converted to vitamin A in the body. One cup of mango contains 10% of the daily value for vitamin A. Vitamin A supports a healthy immune system and also is important for growth and development, reproduction, skin health and eye health.

Mango also contains several other micronutrients that support immune health, including several B vitamins, vitamin E, and copper.

Mangoes protect against free radicals

Oxidative stress occurs when there's an imbalance between free radical activity and antioxidant activity in the body, and it may contribute to aging. Mango is packed with antioxidants, including polyphenols. Polyphenols are plant compounds that act powerfully to help fight free radicals.

Mangoes are good for the gut

Mangoes are rich in dietary fiber, which supports digestion and promotes a healthy gut. The fiber content supports regular bowel movements and contributes to overall digestive health.

Fiber also helps maintain already-healthy blood sugar levels healthy cholesterol levels and promotes satiety. Eating mangoes, which contain a lot of water and fiber, can help you feel full and thus help manage your overall calorie intake.

They encourage heart health

Mangoes are rich in potassium and magnesium, two minerals that have been linked to maintaining healthy blood pressure and regular heart rhythm. Furthermore, they also contain a specific polyphenol called mangiferin. Early studies show that consuming mangiferin supports heart health and promotes a healthy inflammatory response and healthy lipid levels.

Vision health and mangoes

Eating mangoes may help maintain healthy eyesight and support eye function. Vitamin A plays an important role in maintaining optimal eye health. In addition, mangoes also contain antioxidants such as zeaxanthin and lutein, which are known to promote eye health. These antioxidants have also been studied for brain health.

Does mango pie give you enough vitamin B?

There are eight different types of B vitamins. One cup of raw mango provides 12% of the daily value of vitamin B6. Vitamin B6, also known as pyridoxine, is an essential vitamin that plays many roles in maintaining the health of your whole body. This important nutrient is needed for protein and carbohydrate metabolism and helps the body maintain already-healthy blood sugar levels. It also plays a key role in brain development, red blood cell formation, and keeping your nerves and immune system working as they should.

Your body doesn't produce B vitamins naturally, so you must obtain them through your diet. Mango pie is a delicious way to incorporate some vitamin B6 into your diet, but it's not enough to meet your daily requirements. In addition, most B vitamins can't be stored in the body and must be consumed regularly in the diet, especially if supporting healthy blood sugar levels is a goal. The best way to ensure an adequate intake of vitamin B is by eating a wide variety of foods and filling in any nutritional gaps with a supplement.

Other mango recipes

Mango can be incorporated into many savory and sweet dishes throughout your day. Here are some ways you can boost your vitamin B intake with this fruit:

• Add mango chunks to a bowl of oatmeal or Greek yogurt in the morning
• Blend fresh or frozen fruit into a delicious smoothie recipe
• Make a delicious salsa to serve with chips or to top grilled chicken or fish
• Toss some mango chunks into fresh summer salads or add to the pitcher for summer sangria
• Add to vegetable slaws for sandwiches and tacos
• Serve it in a colorful fruit salad along with other tropical fruit
• Stir diced mango into whole grains like quinoa or wild rice
• Add mango puree to desserts like chia pudding, frozen yogurt or ice cream

References

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• Mares, J. "Lutein and Zeaxanthin Isomers in Eye Health and Disease." Annual Review of Nutrition. July 2016. https://www.annualreviews.org/doi/10.1146/annurev-nutr-071715-051110
• Na, L., et al. "Mangiferin Supplementation Improves Serum Lipid Profiles in Overweight Patients with Hyperlipidemia: A Double-Blind Randomized Controlled Trial." Sci Rep. May 2015. https://pubmed.ncbi.nlm.nih.gov/25989216/
• Pinneo, S., et al. "Fresh Mango Consumption Promotes Greater Satiety and Improves Postprandial Glucose and Insulin Responses in Healthy Overweight and Obese Adults." J Med Food. April 2022. https://pubmed.ncbi.nlm.nih.gov/34813369/
• Suchal, K., et al. "Mangiferin Protect Myocardial Insults Through Modulation of MAPK/TGF-β Pathways." Eur J Pharmacol. April 2016. https://pubmed.ncbi.nlm.nih.gov/26921754/
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