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So how many of you have ever tried
that unique and tasty tropical fruit the delicious mango? If
you haven’t you just don’t know what you are
missing.
Worldwide the mango is one of the
favourite among tropical fruit. Even when it is not ripe and
is still green in colour (rather then the brighter red color
indicating ripeness) it is still prized. People from the
Philippines enjoy green mangoes sprinkled with salt or soy
sauce. In Thailand green mangoes are dipped in chile powder,
sugar and salt as a snack. Grated green mango is used in
countries such as India and Southeast Asia to add a tart flavor to
dishes such as salad, relish or pickles. Dried green mangoes
are called amchoor in Indian cuisine. It adds a pleasant tart
flavor to food.
This spring my family was in Mexico and my
son took a green mango from the fruit section of the buffet.
The waiter explained to him that it was green and would be quite
sour and may be difficult to cut. He offered to cut it for
him and then dipped it in lime juice and salt and served it to
us. It was delicious with a very unique flavor.
Some describe the mango as a cross between
a peach and an apricot, with pineapple undertones, but mangoes
definitely have their own flavor, which differs considerably among
its many varieties and its stages of ripeness.
Native to India and Malaysia, the Indians
considered this a holy fruit. The Portuguese introduced the
mango to Brazil centuries ago. Today, India produces most of the
world's mangoes, but it is also grown throughout the Pacific Rim,
in Mexico, Brazil, Hawaii, Florida, Israel and California.
The mango has an enzyme that is good for
marinating and tenderizing meat as does the papaya. If you
read the ingredient list on marinade mix envelopes you will often
see one of these enzymes called bromaine or papain.
When mangoes are ripe they are
fragrant, and juicy. Southeast Asians often serve them as dessert
with coconut cream and sticky rice. They are also delicious in
chutney recipes as well as in refreshing cold drinks such as a
mango lassi with yogurt, mango puree, water and ice. You may
remember this recipe from my April 1 column.
Another delicious way to enjoy mangoes is
dried. These are a real sweet treat.
The peak season for mangoes is May
through September. The best way to select a ripe mango is to smell
and feel it: it should smell pleasantly fragrant and yield slightly
to gentle pressure.
To ripen a mango, place it in a paper bag
at room temperature, checking on it daily to prevent over-ripening.
Store ripe mangos in the refrigerator for up to five days.
Half-ripe mangoes are best for cooking, as they hold their
shape better. Mango chutneys often use half-ripe mangoes.
To peel a mango slice it around the centre
where the seed is located and peel off the two sides. Use a
small sharp knife to score the inside of these pieces (cut into
squares) and spoon these pieces out or push the skin inward to make
the scored pieces pop out. The ripe and juice mango may be a
bit messy so keep the napkins handy!
After running the Mango Lassi recipe in a
previous column a reader asked about the nutritional value of
mangoes. Mangoes are rich in Vitamin A in fact they contain
almost 20 times more Vitamin A than an orange. They're also rich
in vitamins C and E. Mangoes are also deliciously rich in
anti-oxidants, potassium and fiber with one medium mango providing
about 40 per cent of the daily requirement for fibre.
Here is a delicious way to enjoy both the
flavor and nutrients of the marvelous mango.
Jazzed up Mango Sauce
4 medium ripe mangoes chopped
1 tsp curry powder
1 tsp minced ginger
One-half cup water
Mix all ingredients together and cook over
medium heat for about 20 minutes or until mangoes are soft.
Stir occasionally. Serve hot or cold as side dish or as a
topping for chicken, turkey, pork or other meat of choice.
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Joanne Smith is a registered
dietitian |
