MANGO, one of the most popular and most awaited fruits of the summer, is here again with a bang and most of us have already had more than one serving of the most interesting and loved fruit. We usually enjoyed going to the fruit markets to shop for mangoes amidst the wonderful, mesmerising aromas; picking and choosing our lot in terms of dozens and crates, and checking them for quality, size and not to forgetting – getting them at a competitive rate!
The word mango has said to have originated from the Portuguese word manga and also refers to the Tamil word mankay where man represents the mango tree and kay means the fruit. While we know of the praiseworthy fruit as the national fruit of India, the mango tree is also the national tree of Bangladesh, while the carabao mango is also the national fruit of the Philippines.
Produced from numerous species of tropical trees and cultivated mostly for their fleshy edible fruit, it is a well-known native to south Asia on the whole.
On the topic of mango, it becomes inevitable to list down the varieties we have around us from the famous Alphonso or Hapus variety from Ratnagiri in Maharashtra, the Kesar variety from Saurashtra in Gujarat, the Badami from Karnataka, Chaunsa and Langda varieties from Bihar and Uttar Pradesh, and the Dashehri from Malihabad in Uttar Pradesh, and many more.
Aam as we all call it in Hindi is a summer staple on lunch and dinner tables, and I’ve seen people eating rather one chapatti less but not ready to compromise on the portion of mango coming their way, this is how sweet and attractive this humble fruit has been, and over the years its fan following has just multiplied.
Mangoes both raw and ripe have been quite useful in our kitchens and in our diets. Kairi or raw mango is also used to make pickles when in the summer season and those ceramic jars packed with a blend of spices, salt, mustard oil and an abundance of flavour, are simply irresistible!
Health Benefits of Mango:
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Rich in vitamins minerals, antioxidants and help to boost immunity
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Good for brain health and relieve indigestion and acidity issues
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Helps to prevent anaemia and lowers blood pressure and cholesterol
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Improves eye health and is good for the skin
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Alkalizes the body and is also a good blood cleanser.
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Helpful in treating arthritis and also helps in weight loss and gain
Enjoy healthy mango recipes this summer!
MANGO PASSION DRINK
Ingredients:
– 2-3 fresh Alphonso mangoes- pulp removed
– 2 cups milk/soy milk
– 1 tsp Honey-1 tsp
– 2-3 seedless dates- chopped
– 1 tsp flax seeds/chia seeds/melon seeds
– 10-12 mint leaves
2-3 tbsp tender coconut flesh – shredded.
METHOD:
1. Prepare all the ingredients for the healthy shake recipe.
2. In a blender jar combine together the ingredients and give them a nice churn.
3. Pour the shake into glasses and serve them immediately with a sprinkle of shredded tender coconut and mint leaves.
AAM KA CHATPATA SALAD
Ingredients:
For the base of the salad:
– 1 cup of assorted salad leaves/greens of your choice
For the body of the salad:
– 2 Alphonso mango – peeled and cut into cubes
– 1 cucumber – peeled and cut into cubes
– 1-2 tomatoes – deseeded and cut into cubes
– ½ cup boiled chickpeas/pulses of your choice
– ½ assorted sprouts of your choice – steamed
For the salad dressing:
– 2 tsp olive oil
– 2 tsp lime juice
– 2 tsp ginger juice
– 1 tsp honey
– 1 tsp pumpkin seeds/sunflower seeds
– 10-12 mint leaves
– 1 tbsp coriander leaves – chopped
– 10-12 fresh basil leaves
– 2-3 dates – chopped or puréed
– 1/2 tsp chaat masala
– 1/2 tsp crushed black pepper
For the garnish:
Use black or green olives, micro-greens, cherry tomatoes and herb of your choice.
Method:
1. Prepare all the ingredients for the salad.
2. In a mixing bowl combine the ingredients for the dressing and give it a nice mix.
3. Add in ingredients for the body of the salad and toss well.
4. Arrange the base or leaves as per choice on a serving plate.
5. Top with the tossed salad, drizzle over the dressing and garnish as desired
6. Serve and enjoy
MANGO BROWN RICE PUDDING
Ingredients:
– 1 cup brown rice – cooked and lightly crushed.
– 2 Alphonso mangoes -1 pulped and 1 cut into cubes.
– 2 tbsp jaggery
– 2 tbsp cashews and raisins – chopped
– ¼ tsp green cardamom powder
– Assorted fruits such as pineapple, kiwi, pomegranate and apple
– 2 cups milk/soy milk
Method:
1. Prepare all the ingredients for the mango pudding.
2. Warm the milk in a saucepan, then add in the grated jaggery and stir well, add in the crushed cooked brown rice, cardamom and nuts and cook for 4-5 minutes.
3. Turn off the flame and cool to room temperature. Add in the mango pulp and fold it in well. Then add assorted fruits like pineapple cubes, kiwi, pomegranate, green apple into the cold sweet.
4. Portion out the sweet into individual serving dessert bowls and garnish with fresh mango cubes and chopped nuts and chill for 30-45 minutes and serve. For a more interesting flavour, add in some thick coconut milk along with regular milk in the pudding.
FUSION DESI MANGO KA MEETHA
Ingredients:
– 2 Alphonso mango – cut into cubes
– ½ cup vermicelli (seviyan) – lightly broken
– 2 tsp ghee
– ¼ tsp cinnamon powder
– 2 -3 tsp date puree or 2 tsp organic coconut sugar
– 2 ½ cups milk
– 1 pinch of saffron
– 2 tbsp assorted chopped nuts such as almonds and pistachios
Method:
1. Prepare all the ingredients for the fusion desi sweet.
2. Warm the milk up in a saucepan, then add in the sweetener of your choice to taste, add in the saffron.
3. Heat ghee in a pan and saute the crushed vermicelli or seviyan until lightly crusted colour. Add in the cardamom powder.
4. Combine the lightly sautéed vermicelli with the sweet milk mixture and add in some nuts and allow to cook for 10-12 minutes on low flame.
5. Allow the sweet to cool down, then add in the mango cubes and mix it well. Chill the mixture for 30-45 minutes. Portion the dessert into small glasses/dessert bowls, garnish with nuts and more mango and serve!
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About the writer
Dr Kaviraj Khialani, Celebrity Master Chef, is a Mumbai-based Food, Health & Lifestyle Consultant. He is a Master Chef in over 33 international cuisines and is a recipient of the prestigious Bharat Vidya Ratan Award, The Best Chef Asia Award and many more.
Over two decades, Chef Kaviraj has worked with some of the finest organisations such as the Taj group, Kuwait Airways. He has also been featured on a number of television food shows. He is an author, academician, coach and mentor to aspiring chefs and hoteliers.
