Natural Living Cuisine

Mangoes

June 28th, 2008 | by Ingrid

Mmmm mangoes! The sweet juiciness and enticing flavor of a ripe mango is like tasting a bit of paradise. They are the favorite fruit in much of the tropics (mangoes are one of my favorites) and have surged in popularity in the United States.

It is stated that mangoes are the most widely consumed fruit worldwide. If you have ever tasted one (and I sure hope you have) you may very well agree. This must be one reason why mangoes are known as the “king of fruits”.

Mango Varieties

Mangos are native to areas of South and Southeast Asia and are cultivated in many countries worldwide.

Amazingly hundreds of mango cultivars exists, some of these varieties are:

Alphonso
Ataulfo
Banganapalli
Benishan
Chausan
Haden
Kensington Pride
Kent
Kesar
Keitt
Maya
Tommy Atkins
Valencia Pride

Photography by Shelly Strazis

Nutritional Profile and Benefits of Mango

Mangoes are an excellent enzyme rich antioxidant fruit bursting with vitamins, minerals, and fiber, such as:

Calcium | Beta-Carotene | Dietary Fiber | Folic Acid | Glutaminic | Iron | Magnesium | Malic Acid | Phenols | Phosphorus | Potassium | Tryptophan | Vitamin A | Vitamin C | Vitamin B1 [thiamin] | Vitamin B2 [riboflavin] | Vitamin B3 [niacin] | Vitamin E | Zinc

The enzymes and antioxidants contained in mangoes are excellent for detoxing the system and for replenishing salts, vitamins and energy after physical exercise. Mango with salt can help quench thirst.

The phenols in mangoes are said to be an excellent protection against various cancers. *

Mangoes are a great fruit to eat when studying due to the glutaminic acid it contains, which helps with the memory and concentration.

Selecting and Storing Mangoes

Seek ripe organic mangoes that yield to light pressure. Check that the skin is not loose or shriveled. Mangoes will continue to ripen after picked. If they are unripe, ripen by placing in a paper bag and storing at room temperature for 1 to 3 days. When ripe, keep refrigerated up to 3 days.

Mangoes are ready to eat when slightly soft to the touch and have a yellow or red skin or a mixture of green and red skin, depending on the variety.

How to Cube, Slice, Scoop, and Peel a Mango

Follow these easy how-to steps for the best way to make mango cubes, slices, spoon out, or balls.

Make Cubes

Step 1 - Start with the Mango “cheek”; Fillet off its pit lengthwise.
Step 2 - Cut 1/2″ squares by scoring mango with a sharp knife. Do not cut through skin.
Step 3 - Turn mango half “inside out,” separating cubes. Slice off squares with a knife.

Make Slices

Step 1 - Using a sharp thin-bladed knife, cut off both ends of the fruit.
Step 2 - Place fruit on flat end and cut away peel from top to bottom along curvature of the fruit.
Step 3 - Cut fruit into slices by carving lengthwise along the pit.

Scoop Out – Make Balls

Step 1 - Use a sharp knife to slice off mango “cheeks” lengthwise.
Step 2 - Separate halves as shown, reserving the tasty center.
Step 3 - Use a spoon or a melon baller to scoop out fruit from halves. Enjoy eating the sweet center over the sink.

Serving Mangoes

When it comes to mangoes, serving it fresh is hands down the best. Imagine the fun of eating fresh mango on a fork at your next picnic. Do you have mangoes that you can’t eat fast enough? Dehydrating them is an excellent way to preserve them long-term; if done properly they will keep for a year or so. How about storing fresh diced or sliced mangoes in a glass jar in the refrigerator.

Peeled Mango On A Fork

Serve with a plate or bowl and have plenty of napkins available.

Step 1 - Cut skin on top of mango crosswise.
Step 2 - Pull skin away from fruit in quarters or eighths.
Step 3 - Place mango on a fork and serve.

Dehydrated Mangoes

Enjoy this delicious fruits dried and rest assured it is free from sulfites or others additives when you do-it-yourself.

Make mango slices to desired thickness and place the slices on a dehydrator tray and dehydrate until thoroughly dried. Dehydration time will vary depending on the water and sugar content, size of food, among other factors.

Store dried mangoes in an airtight container. Don’t forget to label and date the container.

Suggested reference: Mary Bell’s Complete Dehydrator Cookbook is an excellent reference book for information on dehydrating fruits and vegetables foods.

Fresh Mangoes In A Jar

This is another great worry-free way to preserve extra mangoes without added preservatives.

Dice or slice fresh mangoes and place the mangoes with its juice in a clean glass jar with a tight fitted lid, and label and date the jar.

Store in the refrigerator up to 3 days.

Illustrations with instructions courtesy of London Fruit, Inc.

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