Fiery orange-oat dumplings with mango-lemon sauce

Spicy desserts are a real treat. The fiery heat of the chili harmonizes perfectly with the fruity sweetness of the orange-oat dumplings and the mango-lemon sauce in this sophisticated recipe. The aromas of many exotic and local fruits also really come into their own with a hint of heat.

Vitamin C: Due to the mango and the liquid citrus fruits, this recipe has a high vitamin C content. However, vitamin C, like vitamin B1 ( thiamine) and vitamin B5 ( pantothenic acid), is one of the heat-sensitive vitamins. However, this plays a rather minor role here, as long as you only heat the orange juice and oat flake mixture briefly.

Oat flakes: Oat flakes have a high protein content and contain many essential amino acids. They are also rich in vitamins and minerals. Since conventional oat flakes are no longer strictly considered "raw food" due to heat and steam treatment, you can use oat flakes made from pre-germinated oats if necessary. The germination process used here makes the oat flakes more digestible and at the same time increases the bioavailability of their valuable ingredients.

Mangos: There are now over 1000 types of mango, which differ in shape, size and taste. Mangos are said to soothe the intestines because they are easy to digest and low in acid. Due to their high vitamin C content, mangos can be used as a preventative measure against infections and colds. You can tell when a fruit is ripe by the way it smells and gives slightly when pressed.

Orange juice: Orange juice, also known as OJ or orange juice, has a high vitamin C content. This is just over 50 mg in 100 ml, i.e. more than 50% of the recommended daily requirement according to the GDA recommendation. Orange juice is the most consumed juice in the world, with the lion's share of exports coming from Brazil. Despite its sometimes bitter taste, you should not add additional sugar, as the juice itself consists of almost 10% sugar.

Spiciness: The amount of chili or paprika powder to use depends on your sensitivity to spiciness and should therefore be dosed individually.

Sweetening: If you like it a little sweeter, you can increase the amount of sugar. However, the actual amount needed depends largely on the ripeness of the mango and the quality of the oranges.

Ripe mangos: If you want to be sure that you get a ripe fruit, choose so-called air-flight mangos - these are harvested ripe and flown in by plane. Ripe mangos are best consumed as soon as possible.

Fresh chili: You can add some fresh chili to the mango lemon sauce.