Healthy Mango Sago: A Refreshing and Guilt-Free Dessert

 

Mango Sago is a classic tropical dessert loved for its creamy texture, refreshing mango flavor, and soft, chewy sago pearls. Traditionally, it can be high in sugar and full-fat dairy, but with a few simple swaps, you can enjoy a lighter, healthier version without sacrificing taste.

Why This Healthy Version Works

• Reduced sugar: Using natural sweeteners like honey, maple syrup, or stevia instead of refined sugar.

• Light dairy: Replacing full-fat milk or cream with low-fat milk, coconut milk, or almond milk for a creamy yet lighter dessert.

• Nutritious extras: Fresh mangoes add vitamins A and C, while chia seeds or Greek yogurt can boost fiber and protein.

Ingredients (Serves 4)

• ½ cup sago pearls

• 2 ripe mangoes, peeled and diced

• 1 cup coconut milk or low-fat milk

• 2-3 tablespoons honey or maple syrup (adjust to taste)

• ½ teaspoon vanilla extract (optional)

• Fresh mint leaves for garnish (optional)

Instructions

1. Cook the sago: Boil water in a pot and add sago pearls. Stir frequently to prevent sticking. Cook until pearls turn translucent (about 10–15 minutes). Drain and rinse under cold water.

2. Prepare mango puree: Blend 1 mango with 1 tablespoon of milk or coconut milk until smooth. Set aside.

3. Mix milk base: In a bowl, combine coconut milk, honey, and vanilla extract. Stir well.

4. Combine: Gently fold cooked sago into the milk mixture. Add the mango puree and diced mango pieces. Mix until evenly distributed.

5. Chill and serve: Refrigerate for at least 30 minutes. Garnish with fresh mint before serving.

Tips for a Healthier Twist

• Add chia seeds for extra fiber and omega-3.

• Use frozen mango chunks if fresh mangoes are out of season.

• For a protein boost, fold in a spoonful of Greek yogurt.

Nutritional Benefits

• Rich in vitamin C from mangoes

• Contains calcium and healthy fats from coconut milk

• Lower in refined sugar than traditional recipes

• Provides a satisfying dessert without the heaviness

Healthy Mango Sago is perfect as a refreshing summer treat, a light dessert after meals, or a natural sweet snack. It’s creamy, tropical, and guilt-free!