M is for mangoes

mangoThe mango comes from India and is a member of the same botanical family (the drupes) as olives, dates and coconut, writes our guest blogger, Dr Susan Aldridge, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition. According to one of my food ‘bibles’ (The Science of Good Food by David Joachim and Andrew Schloss) there are more than 1,000 different varieties of mango and they range in size and shape from small round fruits weighing around 100g to large oblong fruits weighing around six times as much! They are widely cultivated in warm climates and readily available in the UK all year round.

The yellow flesh of a ripe mango is creamy, sweet and very healthy. It is rich in vitamins A and C, and also contains enzymes like magneferin and lactase, which are said to have a ‘detoxifying’ effect on the digestive system. The complex fragrance of a mango comes from more than 35 different flavour compounds and the fruit is also rich in antioxidant phytochemicals which may help reduce inflammation and prevent cancer.

Mangoes are messy to eat, and a bit fiddly to chop up, it’s true, so you might find it easier to buy a pot of prepared mango slices as a mobile and healthy snack (great with strawberries when British ones are in season). Try sliced mango on its own with a squeeze of lime and a sprinkle of chilli powder or, if you have a bit more time, do check out my juice, smoothie and salad recipes below!

Tropical juice

Serves two
One mango, peeled and cut into slices
200g fresh pineapple chunks
4 oranges, peeled and segmented
One inch piece of ginger, peeled

Juice all ingredients and drink immediately.

Mango spinach smoothie

Serves one
One mango, peeled and cut into slices
One banana, peeled and cut into chunks
100g spinach leaves
250g almond milk
250g coconut water

Blend all ingredients and drink immediately.

Mango, (Quorn) chicken and avocado salad

Serves two
One pack of Quorn chicken pieces
One mango, peeled and cut into slices
One avocado, peeled and cut into slices
200g assorted green leaves – rocket, watercress etc
One large tub of interesting olives (stuffed with garlic, mixed with feta cubes etc)

Cook the chicken in coconut oil and set aside to cool. Then mix all ingredients and dress with a flax seed and cider vinegar dressing.

Leave a Reply

Your email address will not be published. Required fields are marked *