It’s mango season!

Posted by Lynda on December 27th, 2013 (Healthy Recipes, Nutrition)

Mangoes are packed with vitamins and nutrients, so make the most of this seasonal fruit this summer.

Mangoes are nutritious and in season nowFor me, mangoes are the flavour of summer.   These delicious bright orange fruit are packed with calcium, antioxidants, betacarotene, plus vitamin A and C.  The season last from late September through to April, with many varieties on display for you to choose from.

In Australia the most common varieties are Kensington Pide or Bowen Special, a large, bright orange mango with a red blush.  Other varieties include: calypso and Honey Gold.

What to look for when buying
The best way to buy a mango is to simply use your nose. A ripe fresh mango should have a fragrant tropical fruity aroma, a full colour and will give slightly to the touch.  An unripe mango has no scent and can have an unpleasant chemical taste if eaten raw. Never buy completely green mangoes, as they many never ripen.

If you find your mangoes are not quite ripe enough, store them at room temperature and out of the sun for a few days.  Putting them in a paper bag for a few days will also help them along. While a mango will not ripen in the refrigerator, it can be kept chilled there once ripe.  Or it can be frozen, dried, cooked in syrup or puréed.  Never store them in plastic bags – mangoes need air!

Mango lassiPreparation
Wash the mango before you peel it. You can peel it with a veggie peeler if need be.  Steady the mango as you slice it, cut the flesh off the pit carefully.

Mango Recipe Ideas

  • Toss together rocket leaves with 2 chopped mangoes, 1 chopped avocado and fresh mint leaves. Add 200g flaked smoked salmon. Dress with mango juice, olive oil, Dijon mustard, lemon juice and freshly ground black pepper.
  • Thread pieces of chopped capsicum, red onion, chicken breast and mango onto a skewer. Grill skewers on a BBQ until chicken is cooked.
  • Put the flesh of 1 chopped mango in a food processor, add 3 tablespoons of 0% fat plain yoghurt and blitz.  Serve the mango lassi over ice, sprinkle over finely chopped pistachio nuts, and add a straw.  1 mango serves 2.
  • For a sugar-free, gluten-free and fat-free dessert, peel and roughly chop 4 to 6 mangoes.  Pop in a freezer bag and freeze.  To serve, place the frozen mango in a food processor, blitz and serve the creamy mango ice cream.
Written by Lynda

Lynda Hamilton is an Accredited Practicing Dietitian and Accredited Nutritionist BSc, BHSc (N&D) and member of Dietitian Association Australia (APD).

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