6 simple and healthy recipes with mango

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Mango, also called as ‘king of fruits’, is one of the nutritionally rich fruits with unique flavor, fragrance and taste. Studies have also shown that mangoes are the most widely consumed fruit in the world.

King Sized Benefits of Mango

  • Mango fruit is rich in Dietary fiber, Vitamins, Minerals and Antioxidant compounds. This makes it a good choice as a desert for Diabetics, Thyroid and those having High Cholesterol.
  • It is an excellent source of Beta Carotene, a pre cursor to Vitamin A and Potassium.
  • Mango is also a good source of folate which will help in purification of the blood and production of RBCs.
  • The antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia cancers.
  • The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically LDLs (Low Density Lipoproteins).
  • Mango leaves help normalize insulin levels in the blood. The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning.
  • Boosts immune system.
  • The fiber in mangoes improves digestion and elimination of toxins from the body.
  • The fiber, potassium and vitamin content in mangoes helps to ward off the risk of cardiovascular diseases.
  • Mango juice helps to prevents heat stroke .
  • The malic acid, tartaric acid in the mango helps in alkalizing the body.
  • Mangoes are also good for your skin and hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized.

GOOD or BAD? The Dietitian’s Take

A lot of people have apprehensions whether to have a mango while on weight loss or high sugar or not. Mango provides all the essential vitamins and minerals, has a low Glycemic index and has approximately 135 calories per fruit.

Consuming a whole mango as a fruit during the day as a mid meal is a good way to enjoy the original taste of mango. What we do is make juices, milkshakes, smoothies, amras, phirni, mango ice creams, sheera, etc. So it is these ingredients that increase the calories and the sugars that make the poor mango the forbidden fruit.

So enjoy this season by having your mango and eating it too! Here are 6 simple and healthy recipes to prepare with mango :

Mango Ginger Water

Ingredients

  • Fresh or frozen mango- 1
  • Ginger- an inch

Method

Peel the ginger and cut it into three or four slices. Drop into a pitcher, add your cup of cubed or sliced mango and then top with about three cups of ice before filling with purified water. This needs to sit in the fridge for about three hours to allow the flavors to come out.

KHYATI’S HEALTH-O-METER : Ginger and mango are both great for boosting your metabolism and ginger is a natural pain reliever as well. Mango aids in digestion and can help to flush a number of free radicals out of your body.

Tangy Mango

Ingredients

  • Mango (peeled and sliced) – 1
  • Lemon – 1

Method

Cut the fruit in the desired shape. Squeeze the lemon onto the mango and serve.

KHYATI’S HEALTH-O-METER : Mango and lemon, both have detoxifying and antioxidant properties, is a great way to help cleanse one’s digestive system and will keep you refreshed and hydrated  throughout the day.

Mango Radish Salsa

Ingredients

  • Diced mangoes- 1 cup
  • Chopped coriander- ¼ th cup
  • Diced radishes- 1 cup
  • Lime juice- 1 tbsp
  • Salt- a pinch

Method

Toss mangoes, cilantro, lime juice and salt in a bowl. Stir in radishes just before serving.

KHYATI’S HEALTH-O-METER : Crisp, peppery diced radishes and sweet, juicy mango and tart lime juice have opposing flavors that come together here to create salsa. Radish is relatively low in calories and hence will help in weight loss. You can serve it with grilled fish or chicken.

Mango and Cabbage Salad

Ingredients

  • Cabbage (finely chopped) – 25 gms
  • Mango- 1
  • Fresh coriander leaves- 1 tbsp
  • Apple cider vinegar- 1 tsp
  • Salt- a pinch

Method

To the shredded cabbage, add the diced mango pieces, coriander and toss with apple cider vinegar and salt.

KHYATI’S HEALTH-O-METER : Cabbage is one of the most miraculous foods. It is a wonderful digestive tract healer, and can even heal and cure ulcers. It can do wonders for the kidneys, also possesses anti-inflammatory properties, which is great for those suffering from conditions like arthritis. Apple cider vinegar has lots of health benefits and will help in weight loss.

Mango and Black Bean Salad

Ingredients

  • Black beans- 25 gms
  • Mango- ½
  • Small onion- 1
  • Freshly chopped coriander- 1 tbsp
  • Apple cider vinegar- 1 tsp
  • Olive oil- ½ tsp
  • Salt – to taste
  • black pepper- a pinch

Method

Whisk the olive oil, vinegar, and coriander together in a large bowl until blended. Season lightly with salt and pepper. Add the beans, mango and onion and toss gently in the bowl.

KHYATI’S HEALTH-O-METER : Black beans are very high in fiber and protein, and rich with vitamins and minerals and also contain omega-3 fatty acids, which is considered a “good” form of cholesterol. They are also a good source of folic acid. Tropical flavors of mango and citrus complement black beans in this colorful salad.

Mango Coconut Water

Ingredients

  • Mango pieces – 2-3
  • Coconut Water -100 ml
  • Ginger juice -1/2 tsp

Method

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Combine the mango pieces, coconut water, and ginger juice in a cocktail shaker or mason jar filled with ice. Shake well, taste. Fill small, chilled glasses with lots of ice cubes, and razor-thin slices of lime. Pour the mango coconut water into the prepared glasses, and finish with an extra squeeze.

KHYATI’S HEALTH-O-METER : Coconut water is a very refreshing drink to beat tropical summer thirst. Its liquid is packed with simple sugars, electrolytes, and minerals to replenish dehydration conditions inside the human body. Mangoes are considered to be an extremely good food choice for dieters because it has high fiber content. The nutrients contained in mango juice include significant sources of vitamin A and vitamin C.

Khyati Rupani

Khyati Rupani

Ex - Chief Dietitian at Lilavati Hospital (RKHS) and founder of Balance Nutrition - an online weight loss & lifestyle management clinic with more than 1000 satisfied customers. Khyati has developed over 500 health recipes that are tasty and yet extremely healthy for overweight individuals. She is the author of 'Getting rid of Obesity', an MBD Publication. Khyati is on the panel of ECA 'Early Childhood Association' and has lectured on Nutrition and Diet at institutes offering training courses for Dietitians. You can connect with Khyati Rupani on www.balancenutrition.in, where she provides personalised nutrition therapy to people all over the world, helping them lead better, healthier lives.
Khyati Rupani

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