Published on April 23rd, 2013 | by The Food Lover0
Three Healthy And Delicious Mango Recipes To Help You Wholeheartedly Embrace Summer
Not many fruits and vegetables possess the facets that enable them to be used in a wide variety of ways while at the same time being consumed in massive quantities around the globe. One such fruit that fits the bill is Mango. This feature explores the popularity of this fleshy yellow fruit in India and shares three mango recipes which are healthy, delicious and very summery.
A Google search for the word “Mango” shows up three results at the top only one of which relates to the fruit that the world loves and Indians adore. The other two belong to global fashion brand MANGO which takes the numero uno position and Flymango, South Africa’s newest low-cost airline. Both of these brands of-course derive their inspiration from the fleshy stone fruit that is native to South Asia and rated as the national fruit of India, Pakistan and Phillipines.
With an annual production of 17 million tons, India is the world’s largest producer of mangoes contributing to almost 50% of the global production. The interesting fact however is that India’s contribution to international mango trade is less than one percent. Yes, you guessed it right, India and its huge population consume most of their mango production which speaks volumes about the love for mangoes in the country.
Mangoes are seasonal fruits that arrive in summer and when they do its hard to get a hold of them at the fruit stalls. Indians consume this sweet yellow fruit in many forms utilizing it for various kinds of food creations at different stages of its development. Sour, unripe mangoes are used in chutneys, pickles, or side dishes, or may be eaten raw with salt, chili, or soy sauce. A number of refreshing summer drinks such as Panna, Lassi, Milkshakes, Yogurts are mango recipes which utilize the fruit as the main ingredient. Three of India’s most popular soft-drinks are mango based drinks marketed on a massive scale by the brands known as Frooti, Slice and Maaza which are owned by Parle Agro, Pepsi and Coca-Cola respectively.
Mangoes are also used to make Jams, Juices, Ice Creams, Smoothies and as a central ingredient or accompaniment of several desserts. In addition to having a great taste mangoes also emit a pleasant odor which is why they are now also included to manufacture scented candles, essential oils, face creams and other such lifestyle products.
Mango’s strong Indian roots have traditionally seen the fruit being used for classic mango recipes which have been passed along the ages. Increased globalization and awareness of food through shows like Masterchef in the past few decades have resulted in the invention of new mango recipes which infuse the characteristics of the fruit into many other cuisines. Oriental Mango Salads, Mango Salsa, Mango Soups are some of the examples of new mango recipes that are being appreciated at places of fine-dining. Lets take a look at three such healthy and delicious mango recipes which shall help you to welcome the onset of summer and thoroughly enjoy it.
Mango Recipes From North Asia – Spicy Oriental Mango Salad
Total Time For Preparation: 15 minutes
- Two ripe mangoes, flesh cut into large chunks
- One cup mixed capsicum, seeded and white pith removed, cut into thin strips
- Two spring onions, thinly sliced diagonally
- One-Half small red onion, very thinly sliced
- One cup lettuce shredded
- Spicy oriental dressing
- One tbsp Toasted sesame oil/ hazelnut oil, One tbsp chilli oil, Two tbsp lime juice, One tbsp chilli flakes and Rock salt to taste
In a large salad bowl combine vegetables. Shake dressing ingredients together in a jar. When ready to serve gently toss dressing through the salad.
This recipe serves 2-3 people as a side dish. You can make this salad non-vegetarian by adding spicy cooked prawns or smoked chicken, making it truly lip-smacking.
Mango Recipes From Thailand – Thai Mango Basil Salad with olive oil
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Total Time For Preparation: 15 minutes
- One medium bowl fresh lettuce, or a combination of mixed greens
- One semi-ripe to ripe mango
- One Half to One cup cucumber, sliced
- One Fourth cup dry-roasted cashew nuts
- One tbsp Thai chilies, sliced fine
- 15-20 basil leaves, or up to 25 if leaves are small
- One green onion, sliced (including green stem)
- Three Tbsp. fresh lime juice
- One Tsp salt, One chilli
- One tbsp extra virgin olive oil
- Two tsp. brown sugar or palm sugar
Rinse fresh greens and use salad spinner to dry. Place in a salad bowl. Add all the other vegetables.
Slice the mango on either side of the stone and scoop out the fruit. Slice fruit up into cubes. Add mango cubes to the salad.
To make the dressing, place all Basil Dressing ingredients in a mini chopper, food processor or blender. Process to a coarse paste. Drizzle dressing over salad. Add nuts and toss again.
This recipe serves 2-3 people as a side dish. Its possible to tweak the dish with variations such as adding cooked prawns, fried tofu or grilled chicken to give it a different taste.
Summery Mango Salsa (can be served with ragi chips or other healthy chips)
- One red bird’s eye chilli, deseeded, sliced
- One tablespoon lime juice
- One half small red onion, finely chopped
- Two tablespoons shredded fresh mint leaves
- One garlic clove, crushed, One kaffir lime leaf, finely shredded
- Two (400g each) mangoes, chopped
Place mango, chilli, lime juice, onion, mint, garlic and lime leaf in a bowl. Stir gently to combine. Cover. Refrigerate. Serve with Kaffir lime and lemon salmon or sliced leg ham.
If your mouth is watering and you can’t wait to try these yummy dishes, then start planning the date and time when you will make them. Please share the recipe images when you do and do let us know how they turned out in the end. You can also enrich this feature further by sharing other Mango recipes that you know of in the comments section.
Note: All Mango Recipes showcased above have been provided by Ms. Rushina Munshaw Ghildiyal, Food Consultant at Godrej Nature’s Basket, India.