Romi London: Mango, a perfect refreshing ingredient | Receipts

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Mangoes are a tropical fruit available all year round and are a perfect refreshing ingredient to include in your summer meals.

Mangoes have a crisp, refreshing flavor and 1 cup of chopped mango only contains about 100 calories. This 1 cup serving contains 3g of fiber, provides 100% of your daily vitamin C intake and is also an excellent source of vitamin A.

When looking to buy a fresh mango, don’t focus on color as it is not the best indicator of ripeness. Instead, squeeze the mango gently – a ripe mango will yield much like a ripe peach. If you buy an unripe mango, store it at room temperature until ripe. You can speed up the ripening process by placing them in a paper bag. Once ripe, enjoy it or place it in the fridge for up to 5 days. Frozen mango can be purchased already sliced ​​and is great for making smoothies or overnight oats.

Mangoes are stone fruits, which means they have a pit in the middle, similar to plums and peaches. However, mangoes have a long, flat core which makes them more difficult to cut. Luckily, there are videos on the internet for those of us who are visual learners! To cut a mango, make sure the stem is on top and imagine a line running down the middle of the fruit from the stem down. Slice about a quarter inch from the center line on each side. Cut the fruit without cutting the outer skin – you can make slices or cubes – then use a spoon to scoop out the fruit.

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Fresh mango makes a great snack on its own, but is especially delicious with a squeeze of lime juice or a dollop of coconut yogurt. Mangoes are a staple for smoothies and sweet recipes. They also pair well with savory and savory flavors such as in salsa eaten with chips or over chicken or fish. Mangoes can spice up a salad and are complemented with cilantro, lime juice, beans, corn, peanut sauce, coconut rice, etc.

The weather may not be here yet, but the recipes below offer flavors of hot summer days.

Mango Lassi

  • 1 ¼ cup chopped mango (fresh or frozen)
  • ¾ cup non-fat plain yogurt
  • 1 cup skimmed milk
  • 1 tablespoon of honey
  • 1 cup crushed ice
  • ¼ to ½ teaspoon cardamom

directions: Place all ingredients in blender and blend until smooth. If you use frozen fruit, the smoothie will be thicker. Can replace other fruit juicesdirectionsh such as peaches, nectarines or strawberries.

Per serving (about 1 cup): Calories 125, Fat 0.5g, Sodium 85mg, Carbohydrates 25g, Fiber 1g, Protein 7g

mango sauce

Dietician tip: Fresno red peppers are similar in size but hotter than jalapeno peppers

  • 2 mangoes, diced (about 2 cups)
  • ½ small red onion, minced (about ⅓ cup)
  • 3 red Fresno peppers, minced (about ⅓ cup
  • 2 tablespoons chopped cilantro
  • 1 line peel and juice
  • 1 tablespoon olive oil

Put all the ingredients in a bowl and mix well. Refrigerate until read to serve. Serve with whole grain corn chips, in a fish taco or over grilled chicken or fish.

Per serving (about ⅔ cup): Calories 100, Fat 4g, Sodium 3mg, Carbohydrate 15g, Fiber 2g, Protein 1g

Romi Londre is a Registered Dietitian at Mayo Clinic Health System.

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