Let’s talk about Mangoes.
The weather is warming up and that means it is the peak season for mangoes. This ranges from November to January. Before you know it, Christmas will be over and it is time to say goodbye to this wonderful fruit. Have a read below to find out why you should make the most of this delicious ingredient whilst you still can.
The edible portion of the mango you receive in your FarmGate Online order weighs approximately 200g. You’ll remember that according to The Australian Guide to Healthy Eating, one serve of fruit weighs on average 150g. So for ease, one mango is slightly more than one serving of fruit.
So what does mango provide me with nutritionally?
According to the Nutrient Reference Values of Australia, 200g of mango provides us with approximately:
- 10% of our daily fibre requirements
- 10% of our niacin (B3) recommendations
- 15% of our potassium needs
- 35% of our Vitamin E requirements
- 100% of our Vitamin A recommendation
- 115% of our Vitamin C needs
Have a read through my previous blog posts for a quick refresher on the role these nutrients play in our body. Head over to my post on turnips to learn more about niacin, read my cauliflower post to discover the benefits of potassium, have a look at my post on beans and peas to discover the vital role Vitamin A plays in our body and refresh your memory on the role Vitamin C and fibre play in my post about mandarins.
I haven’t spoken about Vitamin E, so let’s take a quick look.
Vitamin E‘s main role within our body is as an antioxidant. That is, it stops free radicals (the bad guys) from producing more free radicals within our body. In doing so, Vitamin E helps to protect our polyunsaturated fatty acids (the good fats), our Vitamin A stores and our cell membranes from adverse effects of free radicals. Put simply, Vitamin E protects our body from toxins.
It has been suggested that by consuming foods rich in Vitamin E, this may lower the risk of developing coronary heart disease. It is important to note that this health benefit has only been shown to be effective through the consumption of real foods rich in Vitamin E not through vitamin supplementation.
Additional nutritional information:
A study published in 2008 concluded that mangoes could be a cheap and readily available source of antioxidants and polyphenols which might reduce the risk of diseases such as diabetes, atherosclerosis, obesity and cancer.
Interestingly, a study conducted in 2016 discussed the nutrient composition of the mango seed! They found that it is incredibly nutrient dense and provides a rich source of fat, protein, antioxidants and antimicrobial compounds. However, I am not sure how we could eat it? Further studies are looking into this to minimise food waste.
The Mangoes Australia website has some wonderful tips on how to store and prepare mangoes. I’ll list a few below:
What to do if your mango isn’t ripe enough:
- Store mangoes at room temperature (between 18-22°C) for a few days
- Store mangoes in a paper bag
- Avoid placing mangoes in a plastic bag. They need air to ripen
- Avoid placing mangoes in direct sunlight
- Do not place in refrigerator until they are ripe enough to consume
How to prepare mangoes to avoid food waste:
There are an array of techniques available from peeling, slicing and cutting in a ‘hedgehog’ shape. Click here for more tips from Mangoes Australia.
This video is also a great way to get the most from your produce. Give it a go. I’d love to hear your thoughts.
Mangoes are incredibly versatile. Although commonly eaten as a snack or in desserts, this fruit can make a wonderful addition to many savoury dishes.
- These mango breakfast bowls are an easy way to mix up the kids breakfast regime. A great way to get them involved in the kitchen too. You may remember the benefits of getting your children involved in meal preparation from my post a little while ago..
- These coconut, mango oat breakfast bites are a great on-the-go snack and addition to any lunch box. The recipe asks for frozen mango, just substitute for fresh.
- Fish tacos with fresh mango salsa screams summer. Why not try this recipe next time you are entertaining guests?
- This simple mango salad with quinoa is a great addition to any meal. Need convincing? Have a read of my previous post about quinoa to find out more.
- Looking for a modern take on a classic? Why not try this Pavlova recipe which showcases mangoes magnificently on Christmas Day?
- For those aged 18 years and over, this coconut and mango daiquiri recipe sounds like a wonderful way to cool down on hot summer evenings.
Recipe for the week:
Mango, thai basil and yoghurt icy- poles.
Serves 4-6 people.
I adapted this recipe from the Wholesome Cook’s recipe [see link here].
- 1 cup of greek style yoghurt
- 1-2 fresh mangoes (flesh only)
- 165mL coconut milk
- Thai basil leaves (to taste)
- 1 kaffir lime leaf (optional)
- Blend all ingredients in food processor until desired consistency is reached
- Place mixture into icy-pole moulds or a freezer safe container and freeze until set
Note: If using a freezer safe container, the frozen yoghurt will become quite icy. Let thaw for a few minutes at room temperature prior to serving.
Adaptations to the recipe:
- This recipe is great if you have more of a savoury palate
- For those of you with a sweet tooth; I recommend adding 2-3 tbsp of sugar of choice to this mixture prior to blending
- The addition of lime juice/lime zest would be wonderful if you happen to have a lime at home
- For those of you following a plant based diet, substitute greek yoghurt to coconut yoghurt
- For an extra dose of calcium, you could opt to use regular milk/soy milk instead of coconut milk
- Don’t have thai basil? Try using regular basil or mint
Nutrition Composition Per Serve (for this composition I said the recipe serves 5):
|Kilojoules||Protein (g)||Fat (g)||Saturated Fat (g)||Carbohydrates (g)||Fibre (g)||Sodium (mg)||Calcium (mg)|
What does this nutrition composition mean for me?
The following information is according to the Food Standards Code Australia and New Zealand.
- A source of protein (>5g/serve)
- Low in sodium (<120mg/100g)
As always, feel free to comment below with recipe inspiration or head over to the FarmGate Online Facebook Group and show me what you’ve created.