It’s the mango season!

May 31, 2013

Amera Marian Varghese

Dear readers,


Yes, I know, the mango season is here. Supermarkets are stacked with bins overflowing with these delcious beauties. A staggering variety of mangoes come in from the subcontinent during the summer months, giving mango lovers many reasons to go crazy gorging on this fruit. Apart from the amazing taste that this king of fruits (as it is often referred to in India) is blessed with, mago has great nutrients as well. It’s good to look at, great to eat and offers amazing vitamin content. Make the most of the season, enjoy this package of goodness but as with all things, don’t overdo it. If you eat too much of mango, it could lead to an upset stomach. Mango season 2013

Make the most of the season, enjoy this package of goodness but as with all good things, don’t overdo it. Mango is a rich fruit and should be eaten in moderation.

Nutrients: High in vitamin A; good source of vitamin B and C, high in fiber, as well as other minerals and phytochemicals. Low in fat, free of saturated fat, sodium, and cholesterol.

Mango season 2013

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Health benefits: Reduces the risk of cancers, lowers the risk of heart diseases. Prevent constipation, helps in lowering cholesterol, promotes digestive functions of the body, aids in appetite control. Contains antioxidants believed to reduce the aging process, contributes to a healthy immune system.

Tips to include in diet:

1) For straters, just eat the mango, chilled. It’s the best experience in the world. Breakfast or lunch, or even moderately at dinner, scoop the golden flesh off the skin and indulge. Once you are satisfied with your initial hunger pangs for mango, experiemnt a bit.

2) Mango puree has many ways to delight you. Use in smoothies, as a suace for desseerts, use it in sweet-sour chutneys.

3) Add sliced mango to salads, make a mango slasa.

4) Add chopped mango and honey to yogurt for a lip-smakcing dessert.

5) Drizzle mango puree over ice cream.

6) Add mango puree to cake batter for a deliciously diffeetn texture and tatse.

7) Grill plump cubes of mago for a delicious treat. Make fruit salad with mago cubes, banana slices, halved starwberries and orange segments. Sprinkle with lemon salt and chiili flakes, lime juive and honey. Chill and scoop into dessert cups and serve.

8) Layer low-fat vanilla yogurt, whole grain granola, raisins and mangoes for a terrific treat.

9) Toast whole wheat bread, spread with peanut butter and add mango slices.

Tips to choose: Choose slightly firm mangos with sweet, fruity aroma. The fruit should have intact skin without bruises or cuts. If it is too squishy and slck, it’s gone past its prime. Though it’s normal for mangoes to have some black spots, avoid heavily mottled or too blackened ones. The fruit is on its way to the trash bin.

How to store: Unripe mangoes can be kept at room temperature for few days, and to ripen them, keep them in paper wraps. Ripe mangoes should be stored in the refrigerator.

Store mangos at room temperature 1-2 days. Refrigerate peeled, cut mangoes.


½ mango, average size (104 gm) = 70 Kcals

Delicious, simple, mango smoothie

Summer delight!

Delicious, simple, mango smoothie


1 firm, ripe mango

1/2 cup plain, low-fat yoghurt

1 cup full-fat milk or soy milk

1 tbsp honey

608 ice cubes

The mango season 2013

Put mango and all other ingredients in a blender. Whizz until smooth and creamy. Enjoy. Gulf News

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