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MEALS THAT HEAL
Fresh and juicy
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Raw, as juice or milk shake, chutney, pickle… mangoes taste good anyway
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RICH SOURCE Mangoes contain many vitamins and minerals
The mango is native to southern Asia, especially Burma and eastern India. Two varieties of mango exists one from India and the other from the Philippines and South-East Asia. The Indian variety is intolerant of humidity, has flushes of bright red new
growth that are subject to mildew, and bears monoembryonic fruit of high colour and regular form. The Philippine variety tolerates excess moisture, has pale green or red new growth and resists mildew. The fruits are 2 to 9 inches long and may be kidney shaped, ovate or (rarely) round. They range in size from 8 ounces to around 24 ounces. The flavour of the mango is described as a delicate blend of peach, pineapple, and apricot flavours, the perfect mixture of sweet and sour. The flesh of the ripe mango has a buttery texture surrounding a large, flat, inedible seed in the centre.
The mango is the apple (or peach) of the tropics, and one of the most commonly eaten fruits in tropical countries.
Health benefits
The U.S. Natural Health Research claims that a mango contains 1-3 times the recommended daily intake of Vitamin C and beta-carotene. Mangoes also contain all four recognised anti-oxidants (namely vitamins A, C and E and selenium) that aid in the prevention of heart disease, cancer and diabetes. Additionally, mangoes contain a water-soluble fibre which helps prevent cancer of the digestive tract along with B-Complex vitamins and the all-important minerals such as iron, calcium, magnesium, potassium, phosphorus, zinc, folic acid and selenium. Ripe mangoes are an excellent source of vitamin C, beta-carotene and other related carotenoids. And for the weight conscious — an average 200 gm mango (weighed with skin and stone) has 330 kj or 100gm of the flesh has 235 kj.
Mangoes are widely used in chutney, which in the West is often very sweet, but in the Indian subcontinent it is usually made with sour, raw mangoes and chillies or lime. In India, ripe mango is often cut into thin layers, desiccated, folded, and then cut and sold as bars that are chewy. In many parts of India, people have mango juice (called ras), the thickness of which depends on the type of mango, with a variety of bread items and is part of the meal rather than a dessert. Many people like to eat unripe mangoes with salt and chilli powder. The fruit is also widely used as a key ingredient in a variety of cereal products, in particular muesli and oat granola.
Mango Salsa
Ingredients
Diced fresh mango: 1 cup
Roasted red peppers, drained and diced: One-third cup
Diced red onion: One-third cup
Jalapeno pepper, seeded, minced: 1
Fresh mint, chopped: 2 tablespoons
Fresh lime juice: 1 tablespoon
Preparation
Combine all ingredients and chill. Serve with grilled mushrooms and roasted vegetables.
CHEF RISHI MANUCHA
Taj Connemara
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