If you happen to love dried mangos than you will love these mango squares. Easy to make, they are perfect as breakfast squares, an afternoon snack, or as a great dessert.
¾ cup chopped dried mango
1 cup of all-purpose flour
¼ confectioner’s sugar
½ cup butter
1 cup packed brown sugar
1/3 cup all-purpose flour
2 eggs, beaten
½ cup chopped mixed nuts
½ teaspoon baking powder
¼ teaspoon salt
Confectioners sugar for dusting
- Preheat oven to 350 degrees F (175 degrees C). Line a 9×9 inch baking pan with wax paper.
- In a medium saucepan over low heat, place the mango with enough water to cover. Cook 15 minutes, or until soft. Remove from heat, drain, and set aside.
- In a large bowl, mix 1 cup flour and 1/4 cup confectioners’ sugar. Cut in butter until the mixture resembles coarse crumbs. Press into the prepared baking pan to make a crust.
- Bake crust 10 minutes in the preheated oven, until lightly browned.
- In a medium bowl, thoroughly blend mango, brown sugar, 1/3 cup flour, eggs, mixed nuts, baking powder, lemon extract, and salt. Transfer to the prepared crust.
- Cover, and bake 20 minutes in the preheated oven until filling is set. Cool slightly before dusting with remaining confectioners’ sugar. Cut into squares to serve.
According to a study in the “Journal of the American College of Nutrition” Phenols, a type of antioxidant, are even more abundant in dates and figs than in many fresh fruits and many leading researchers believe that more dried fruits should be included in the American diet.
Fruits and vegetables are concentrated sources of Phytonutrients which are natural health boosters. They help protect plants from many different types of viruses and bacteria; they are nutritious active compounds that help the human body as well.
There are many classes of phytonutrients; carotenoids, flavonoids and sulfides. They not only add color to many of our favorite fruits and vegetables, like red, orange and yellow, they are loaded with essential nutrients our bodies need. They are also believed to slow down the aging process, protect against chronic illness, and may enhance immunity.
- The high fiber in prunes and dried figs will soften digested food and is often used to treat constipation.
- Prunes, Apricots, and Raisins, contain a large amount of iron.
- Foods rich in vitamin A and beta carotene, such as papaya, pineapple and apricot are effective in strengthening the immune system.
- Fruits that release their sugars slowly, like dates, will keep your energy level steady throughout the day.
- Nuts, in their natural, raw form, will provide an energy boost due to the content of energy chemicals like potassium.
- Loaded with natural sugars, dried fruits will perk you up and give you energy.
- Foods that rich in calcium like figs, walnuts and almonds will strengthen bones.
- A longer shelf life and portability
- Dates are beneficial for maintaining a healthy heart, controlling diarrhea and are known as an excellent remedy for alcoholic intoxication.
Apples contain phytonutrients and are also a great source of dietary fiber.
Apricots are not only a good source of fiber but contain vitamin A, C, and Iron.
Mango is rich in phytonutrients, Vitamin A, C, and E, omega 3 and fatty acids.
Cherries have a high level of antioxidants, beta-carotene, folic acid and fiber.
Figs are high in iron, folic acid and potassium. When dried they do not lose their potency.
Papaya has been referred to as “the fruit of the angels” by Christopher Columbus, is packed with antioxidants. Aids in the maintenance of healthy skin and eyes and is known to support a healthy digestive system.
Pears are a good source of Vitamin C, copper as well as dietary fiber.
Plums or prunes are not packed with vitamins but aid in regulating the digestive system.
Nuts are a welcoming treat and the aroma of freshly roasted peanuts instantly warms any room in the house.
Cashews provide protein and fiber to the body, are rich source of magnesium, and will support healthy muscles and bones in the body. They can also help you maintain healthy gums and teeth.
This energizing food will promote greater flexibility, has been attributed to weight loss and weight management, and has been known to promote normal sleep patterns in menopausal women.