Ingredient Ideology | Delectable Mango Delicacies To Enjoy This Summer Of 2024 By: Dr. Kaviraj Khialani- Celebrity Master Chef.

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Introduction to Mangoes:

Mangoes, often hailed as the "king of fruits," are tropical stone fruits known for their sweet, juicy flesh and unique flavor. They belong to the Mangifera genus and are native to South Asia, where they have been cultivated for thousands of years. Mangoes are not only delicious but also rich in vitamins, minerals, and antioxidants, making them a nutritious addition to your diet. There are hundreds of varieties of mangoes, each with its own distinctive taste, shape, and color, ranging from vibrant yellow and orange to green and red. Mangoes are not only enjoyed fresh but also used in various culinary dishes, such as salads, smoothies, desserts, and even savory dishes

Origin Of Mangoes 

Mangoes are believed to have originated in South Asia, specifically in the region that includes eastern India, Myanmar (Burma), and Bangladesh. The fruit has been cultivated in these areas for over 4,000 years. From there, mango cultivation spread to other parts of Asia, including the Philippines and Malaysia, and eventually to other tropical and subtropical regions around the world. Today, mangoes are grown in many countries with suitable climates, including India, Pakistan, Thailand, Mexico, and the Philippines, among others.



Health Benefits of Mangoes 

Mangoes offer a range of health benefits due to their rich nutrient content. Here are some key benefits:

1. Rich in Nutrients: Mangoes are packed with vitamins and minerals, including vitamin C, vitamin A, vitamin E, and a range of B vitamins. They also contain minerals like potassium, magnesium, and copper.

2. High in Antioxidants: Mangoes are rich in antioxidants like mangiferin, which can help protect against oxidative stress and inflammation.

3. Boost Immunity: The high vitamin C content in mangoes can help boost the immune system and protect against infections.

4. Support Digestive Health: Mangoes contain dietary fiber and enzymes like amylases, which can aid digestion and promote gut health.

5. May Help Lower Cholesterol: Some studies suggest that compounds in mangoes may help lower cholesterol levels, which can benefit heart health.

6. Promote Skin Health: The vitamin A and vitamin C in mangoes can help promote healthy skin and may even help reduce signs of aging.

7. May Help Regulate Blood Sugar: Despite their natural sweetness, mangoes have a low glycemic index and may help regulate blood sugar levels.

It's important to note that while mangoes offer numerous health benefits, they should be consumed as part of a balanced diet and in moderation, especially for those watching their sugar intake.



Uses of Mangoes In Indian Kitchen

Mangoes are a versatile fruit used in various ways in Indian cuisine. Here are some common uses:

  • Fresh Consumption: Ripe mangoes are often eaten as a fruit, either on their own or in fruit salads.

  • Mango Lassi: A popular drink made with ripe mangoes, yogurt, milk, and sugar, blended to a smooth consistency.

  • Mango Pickle: Raw mangoes are used to make a variety of pickles, both sweet and savory, that are enjoyed as condiments with meals.

  • Curries and Chutneys: Raw or ripe mangoes are used to make delicious curries, chutneys, and sauces that accompany main dishes.

  • Desserts: Mangoes are used in a variety of desserts, such as mango pudding, mango ice cream, and mango kulfi (a type of Indian ice cream).

  • Mango Rice: A popular South Indian dish made with cooked rice, grated raw mango, and spices.

  • Mango Shrikhand: A sweet dish made with strained yogurt, sugar, and ripe mango puree, often flavored with cardamom and saffron.

  • Mango Juice: Ripe mangoes are often juiced and enjoyed as a refreshing drink.

These are just a few examples of how mangoes are used in Indian kitchens. The fruit's sweet and tangy flavor adds a unique taste to both sweet and savory dishes, making it a versatile ingredient in Indian cooking.

6 recipes using mangoes in salads and dips:

1. Mango Avocado Salad:

Ingredients: 

  • 1 ripe mango 

  • 1 ripe avocado 

  • 1/4 cup red onion (chopped) 

  • 2 tbsp cilantro (chopped) 

  • juice of 1 lime 

  • salt and pepper to taste.

Method: 

  1. Dice mango and avocado into cubes. 

  2. Combine with chopped onion and cilantro. 

  3. Squeeze lime juice over the salad and season with salt and pepper.

2. Spicy Mango Salsa:

Ingredients: 

  • 1 ripe mango (diced) 

  • 1/4 cup red bell pepper (diced) 

  • 1/4 cup red onion (chopped) 

  • 1 jalapeño (seeded and minced) 

  • 2 tbsp cilantro (chopped) 

  • juice of 1 lime 

  • salt to taste.

Method: 

  1. Mix all ingredients in a bowl. 

  2. Adjust seasoning to taste. 

  3. Serve with tortilla chips or as a topping for grilled chicken or fish.

3. Mango Cucumber Salad:

Ingredients: 

  • 1 ripe mango (diced) 

  • 1 cucumber (peeled seeded, and diced) 

  • 1/4 cup red onion (chopped) 

  • 2 tbsp mint leaves (chopped) 

  • juice of 1 lemon 

  • salt and pepper to taste.

Method: 

  1. Combine mango, cucumber, onion, and mint in a bowl. 

  2. Squeeze lemon juice over the salad and season with salt and pepper.

4. Mango Yogurt Dip:

Ingredients: 

  • 1 ripe mango (peeled and diced)

  • 1 cup plain yogurt 

  • 1 tbsp honey 

  • 1/2 tsp ground cinnamon.

Method: 

  1. Blend mango, yogurt, honey, and cinnamon until smooth. 

  2. Serve chilled with fruit skewers or as a topping for pancakes or waffles.

5. Spicy Mango Hummus:

Ingredients: 

  • 1 can chickpeas (drained and rinsed) 

  • 1 ripe mango (peeled and diced) 

  • 1/4 cup tahini

  • 2 tbsp olive oil 

  • juice of 1 lemon 

  • 1 garlic clove (minced) 

  • 1/2 tsp cayenne pepper

  • salt to taste.

Method: 

  1. Blend all ingredients in a food processor until smooth. 

  2. Adjust seasoning as needed. 

  3. Serve with pita bread or vegetable sticks.

6. Mango Ginger Dressing:

Ingredients: 

  • 1 ripe mango (peeled and diced)

  • 2 tbsp rice vinegar 

  • 1 tbsp soy sauce 

  • 1 tbsp honey 

  • 1 tbsp fresh ginger (grated) 

  • 2 tbsp olive oil.

Method: 

  1. Blend mango, rice vinegar, soy sauce, honey, and ginger until smooth. 

  2. Slowly add olive oil while blending to emulsify. 

  3. Drizzle over mixed greens or use as a marinade for grilled chicken or shrimp.

Conclusion 

Incorporating mangoes into salads and dips adds a vibrant and tropical twist to your meals. Whether you're looking for a refreshing salad or a zesty dip, these recipes offer a delightful balance of sweet, spicy, and savory flavors. Experiment with different combinations and enjoy the unique taste of mango in your dishes.