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6 simple and healthy recipes with mango

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

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

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

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

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

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

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

Method

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.