Mango - The King of Fruit
Article written by Nouhad El-Haddad.
Known as the ‘King of Fruit’, mango is one of the world’s most popular and messy fruits. With its pink-blushed peal, curvy shape and juicy taste, mangoes add an exotic taste to your diet.4 This rich succulent treat most of us enjoy was not always this pleasant.
Originating in India’s Himalayas, the wild mango had an unpleasant turpentine taste, tiny size and fibrous texture.1 This 400BC mango did not resemble today’s mango.1 Today’s mangoes are generally sweet and delicious. Mangoes come in different shapes and colours according to the species.6 There are 40 to 500 different species of mangoes, which believe it or not are all members of the cashew family.6
Mr. Popular is bursting with a number of health benefits which include:
- Up to 40% of your recommended daily fibre intake.2 Fibre has a protective effect against heart disease, some cancers such as colon cancer and helps to lower blood cholesterol levels.1
- Excellent sources of vitamins, minerals and antioxidants such as vitamin A, C and selenium. Anti-oxidants have a protective effect on the body by acting as neutralisers of the free radicals. This may help reduce the risk of developing cancer and heart disease 1,2 (more on these in a future article).
Now that you know a bit about the world’s nicest and messiest fruit, why not use it as part of some delicious recipes? Try the Mango & Yoghurt Delight or the Port Wine Creamy Mango Delight available online. Or try the following simple and refreshing recipes.
Prawn Mango Salad3
(Serves 2)
Ingredients
- Cooked and peeled prawns (females – 2 cups, males – 3 cups)
- Chopped mint leaves to decorate (about 2 tablespoons)
- 2 Mangoes, diced
- ¼ Red onion, finely chopped
- Salt and pepper
- 1 Lemon, juiced and 1 teaspoon of rind
- 2 Tablespoons mayonnaise (Tony Ferguson approved)
Method
- In a large bowl mix all the ingredients except the mint leaves.
- Garnish with the mint leaves and enjoy.
Summer Mango Dessert5
(Serves 4)
Ingredients
- 2 Mangoes, peeled and diced
- 10 Seedless grapes
- 10 Strawberries, hulled and halved
- 3 Tablespoons artificial sweetener
- ½ Cup water
- 1 Teaspoon brandy or rum essence
- Fresh low fat ricotta cheese (females: 4 x 150g, males: 4 x 200g)
- 1 Teaspoon of vanilla essence
- Pulp of 2 passionfruit
Method
- Place the mangoes, grapes and strawberries in a large bowl.
- Combine half the sweetener, water and brandy/rum essence in a separate bowl and then pour over the fruit and combine.
- Place the fruit mix in the fridge to rest for at least 10 minutes.
- In a small bowl combine the ricotta, vanilla, other 1.5 tablespoons sweetener and passionfruit, mixing well.
- Obtain 4 dessert glasses and even divide the fruit in each glass then top with ricotta passionfruit mixture and enjoy.
Mangos are delicious and good for you so why not indulge in this exotic fruit and use it in many recipes as a main meal or as a dessert.
References
- A 2 Z of Health, Beauty and Fitness, 2009. Mango Nutritional Facts [Online]. Available at http://health.learninginfo.org/nutrition-facts/mango.htm [Accessed 15th December 2009].
- Deakin University - Better Health Channel, January 2008. Antioxidants [Online]. Available at http://www.betterhealth.vic.gov.au/BHCV2/bhcarticles.nsf/pages/Antioxidants?OpenDocument [Accessed 15th December 2009].
- Indian Food Forever, 2008. Prawn Mango Salad [Online]. Available at http://www.indianfoodforever.com/mango/prawn-mango-salad.html [Accessed 16th December 2009].
- New York Daily News, 13th May 2007. Plump It Up - Sweet, Juicy Mangoes are at Their Peak, with Seasonal Varieties Ripe for the Picking [Online]. Available at http://www.nydailynews.com/lifestyle/food/2007/05/13/2007-05-13_plump_it_up-1.html [Accessed 15th December 2009].
- The Fresh Food, October 2009. Summer Mango Salad [Online]. Available at http://www.freshf.com.au/recipes/SummerMangoDessert.htm [Accessed 16th December 2009].
- The Global Gourmet, 2000. Tropical Fruits Month: Mango Madness [Online]. Available at http://www.globalgourmet.com/food/kgk/2000/0600/kgk062400.html [Accessed 15th December 2009].
Last updated 9/21/2010 3:38:16 PM
