Tou's Recipes

Here you will find a collection of Tou’s favourite recipes using our very own Australian Grown Export Varieties

Mango and Chocolate Protein Smoothie

May we introduce a healthy menu from to you?

This menu is absolutely healthy! It’s made without protein powder, using only natural ingredients (plus a bar of dark chocolate). 🥭😋

The best smoothies are those that provide quality carbs, fibres, healthy fats, and proteins. We prepared this mango and chocolate protein smoothie recipe with fresh #Mahachanok mango chunks, Greek yogurt, almond butter, chia seeds, and cacao. It’s a real energy booster just waiting to be tasted.

You might wonder if chocolate and mango go well together. They do! Fruit and chocolate are often a great combination, as the bitterness of the chocolate softens the sweetness of the fruit, creating a pleasant and flavourful blend. Adding cacao to a smoothie or fruit bowl also boosts it with antioxidants and helps to improve your mood.

With a single serving of this smoothie, you get 50% of your daily protein intake, and we haven’t used any protein powder! The high protein content comes from yogurt, almond butter, and chia seeds. We recommend you use Greek yogurt instead of plain yogurt as it has double the protein and half the carbs. Opt for a low-fat variety but not a fat-free one, as those have a poorer nutritional profile and often contain highly processed ingredients.

Our recipe is also high in fibres thanks to its high fruit content and chia seeds, providing almost 40% of your daily intake.

INGREDIENTS (available at Coles)

  • Ripe Mahachanok Mango = 250 g
  • Chia Seeds = 2 tbsp
  • Water = 90 mL
  • Greek Yogurt = 280 g

  • Almond Butter = 2 tsp
  • Cacao Powder = 20 g
  • Dark Chocolate (optional) to taste


Mix water with the chia seeds in a small bowl and stir well. Allow the seeds to soak for 5 minutes or until they have absorbed the water and formed a thick and viscous mixture.


In the meantime, peel and cut the mango into chunks.

Add the chopped mango, Greek yogurt, and almond butter to the blender bowl of your food processor.

Blitz until you have a creamy smoothie. Transfer half of the prepared mango smoothie to a clean bowl.


Then, add soaked chia seeds and cacao powder to the remaining half of the smoothie in the blender.

Pulse until the ingredients are well incorporated and you have a smooth mixture.


Now, prepare one glass per serving by adding a bottom layer of chocolate smoothie and then a top layer of mango smoothie.

Thanks to the thickness of the chia seeds mixture, the mango smoothie won’t sink into the chocolate layer when you add it.

Serve immediately or store it in the fridge.

Crispy Catfish with Green Nam Doc Mai Spicy Salad

Crispy Catfish with Green #NamDocMai Spicy Salad🥗🐟🥭😋

It is a favourite menu of many of you, both kids and adults. Crunchy fish with spicy and sour green mango dressing and roasted peanuts. Yum!

🥗 Ingredient:⁠
1. 1/2 Sour Green Nam Doc Mai Mango (chop and slice in a long line)⁠
2. 2 Roast Catfish⁠
3. 2 Stalks of Celery (cut into 2 inches pieces)⁠
4. 1 Tsp. Vegetable Oil⁠
5. 1/2 Cup of Bread Crumbs⁠
6. 1/2 Cup of Fried Peanuts⁠

7. 1 Cup of Sweet & Spicy sauce

🔪 How to cook:⁠
1. Peel catfish meat out. (not use fish’s skin)⁠
2. Pond catfish meat in the mortar, followed by bread crumbles and vegetable oil slowly in small increments. Pound together.⁠
3. Heat the oil. After that add the finished pounded catfish, use a spatula stir fish into the middle of the pan (to make it hold together) Drain dry and set aside.⁠
4. Place crispy catfish on a plate. Garnish with sour mango, celery, and fried peanuts. Serve with sweet & spicy sauce. ⁠
5. Ready to serve!😋
🙏🏽Credit: ⁠Cook & Photo: Goi Ruanwalai Ruankong

Mango Smoothies

🍹 Tonight’s dessert idea: Mango smoothie

🥣 Ingredients
– 1/2 cup frozen pineapple 🍍
– 2 cups frozen chopped peeled frozen mangoes 🥭
– 1/2 medium ripe frozen banana 🍌
– 2 tablespoons Passion fruit
– 1 tablespoon of honey

– top up with Granola and mixed berry

😋 Instructions
1. Use a blender to blend Frozen Mango/Frozen Pineapple/Frozen Banana all together.
2. Add Passion fruit & honey.
3. Pour into a cup.
4. Top up with whole grains, Crunchy Clusters (or as your liking), Honey and frozen mixed berry (or fresh fruit)
5. Enjoy while it’s cold 🍨😄

Credit: 👩‍🍳Chef Goi Ruanwalai Ruankong📜