8 healthy mango recipes

Like other orange or deep yellow fruits, mangoes are exceptionally high in beta carotene and vitamin C, not to mention low in calories and high in fibre. Try these healthy mango recipes to get more mangoes in your diet

The soft, juicy flesh of a ripe mango makes it difficult to peel and messy to eat, but those who persevere say it’s worth the effort. Mangoes are considered a comfort food in many parts of the world. They contain an enzyme with digestive properties similar to papain found in papayas—which also makes them a very good tenderizing agent. One medium-size (230 g) mango has approximately 135 calories and 57 mg of vitamin C—more than 50 percent of the Recommended Dietary Allowance (RDA). It also provides 4 g of fibre and a healthy amount of potassium. Mangoes are also high in pectin, a soluble fibre that is important in controlling blood cholesterol.

Mangoes are incredibly tasty and refreshing on a hot summer day, and take us on a journey of tropical bliss when it's not. We should marvel at what an incredible fruit the mango is. To celebrate this fabulous fruit, we've compiled a list of extraordinary mango delights for a superb summer meal.

APPETIZERS

Mango and Raisin Pilaf
2 cups basmati rice, well-rinsed
2 1/3 cup chicken stock
1/3 cup raisins
50 g dried mango, chopped
2/3 cup pecans

1. Place chicken stock and rice in a saucepan. Stir in the raisins and mango.
2. Bring to a boil, then reduce heat, cover and simmer for 8 to 10 minutes, or according to package instructions, until all the liquid has been absorbed and the rice is tender.
3. Remove rice from the heat and set aside, covered, for 5 minutes. Transfer rice to a bowl to cool completely.

Serves 6

Shrimp, Melon and Mango Salad
400 g cooked peeled shrimp
1 mango
350 g honeydew melon, diced
8 cherry tomatoes, halved
11⁄2 cups arugula
1⁄4 cucumber, sliced
fresh mint leaves to garnish

Mint and Honey Dressing
2 tablespoons extra virgin olive oil
juice of 1 lemon
1 tablespoon clear honey
2 tablespoons chopped fresh mint
pepper to taste

1. To make the dressing, whisk together all the dressing ingredients in a large bowl and season with pepper. Add the shrimp to the dressing, cover and leave to marinate in the refrigerator for about 30 minutes to 1 hour.
2. Halve the mango lengthwise, cutting down around each side of the pit. Cut the flesh on each half in a criss-cross fashion to make cubes, then cut the cubes away from the skin.
3. Remove the shrimp from the refrigerator. Add the mango, melon and tomatoes and gently stir together. Arrange the arugula and cucumber slices around the edge of a shallow serving dish, and spoon the shrimp salad into the centre. Garnish with mint leaves and serve.

preparation time 20 mins, plus 30 mins marinating
serves 4

MAIN DISHES

Shrimps with Chili and Mangoes
Luscious ripe mango and crunchy green onions, spiced with hot chili and fresh ginger, give a sweet and sour Oriental flavor to the large, stir-fried shrimps featured in this exuberant dish.

Mango Chicken Salad
This salad combines new potatoes, tender broiled chicken and asparagus, tossed in a fresh orange dressing and then gently mixed with juicy mango slices and baby salad greens. It makes a delicious and well-balanced meal all on its own.

Stir-Fried Beef with Mango
This colorful mango dish is bursting with fresh flavours and contrasting textures. The dressing is oil-free, so although a little oil is used to stir-fry the beef, the dish is still very light in fat. No extra salt is needed because of the spicy dressing and the saltiness of soy sauce.

Broiled Salmon with Avocado-Mango Salsa
If you like, make a small amount of lemon vinaigrette and toss with the lettuce before placing the salmon and avocado-mango salsa on top.

DESSERTS

Mango Brulee
Voluptuous mangoes soaked in run and cinammon snuggle beneath a golden, grilled sugar topping.

Fragrant Mango Cream in Brandy-Snap Baskets
What could be more delicious than luscious fresh fruit blended with nonfat sour cream and lemon curd, and spooned into sweet brandy-snap baskets? This mango dessert is a really special treat, wonderfully creamy without being too high in calories.

HOW TO EAT A MANGO

Of course, instead of dressing it up, you may want to dress it down instead. Some mango lovers advise eating the ripe fruit in the shower, where you can enjoy it without worrying about the mango juice running down your chin and onto your clothes. Here’s a more practical approach. Make two vertical slices—one on each side of the pit—and use a sharp paring knife to remove one half of the mango from the large seed. You can then cut the flesh into slices and remove the peel from each slice, one by one. Then cut around the pit of the remaining half, and again, slice and peel the fruit.

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Adapted from Foods That Harm Foods That Heal, Reader's Digest; Cook Smart for a Healthy Heart, Reade