Last Updated : Nov 27,2020
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Also Known as Aam, Kairi.
What is Mango Considered to be the King of Fruits, Mango is popular amongst people of all ages. It comes in countless varieties and is relished in raw and ripe forms. Raw mango is always green, while ripe mango varies in size and colour. Depending on the variety, it may be yellow, orange, red or even green when ripe. You can find out when a mango is ripe by the sweet smell that it gives out. When it is peeled, it has fleshy and juicy yellow-coloured pulp that is usually sweet but sometimes sour, according to the variety. There is a single, oblong and flat seed in the centre.
Peel the mango, give vertical cuts and then horizontal cuts and finally run the knife just close to the seed or the pith, to get chopped mangoes. The distance between the vertical and horizontal cuts can vary depending on whether you require finely- or roughly-chopped mangoes. Finely-chopped mango pieces without skin are usually used as a topping for ice-creams. Finely-chopped pieces of mango are also used to make mango curry, chutneys and kadhi. Most recipes demand the mangoes to be peeled. Roughly-chopped mangoes are used to make puree, milk shakes, lassi or aam ras.
Wash and peel the mango using a sharp knife. Make vertical cuts at regular intervals (approx. 1") using a sharp knife and then make horizontal cuts (approx. 1") at regular intervals. Finally run the knife just close to the seed or the pith, to form cubes of 1” x 1”. Mango cubes are served with hot puris or rotis. They can also be served with a scoop of ice-cream or whipped cream. If the recipe calls for frozen mango cubes, make cubes and store them in deep freezer and use as required.
Mango juice can be conveniently prepared at home. Peel the mango, cut all the pulp around the seed with a knife. Process this pulp in a juicer and add the required amount of water to make it thinner, according to the recipe requirement. Mango juice makes a soothing and refreshing drink in the hot summer. Elaichi (cardamom) can be added to mango juice to give it a traditional, spicy aroma. Mango juice is also used to prepare lassi, milkshakes, muffins and jams.
Peeled riped mango
Taka a ripe mango and soak it in water for 10 to 15 minutes. Start cutting the top stem part using a sharp knife. Slowly start turning the mango in your hand and slide the knife simultaneously while rotating to peel the skin till the bottom. Discard the skin and use the mango as required.
Wash and peel the mango using a sharp knife. Hold the mango vertically in one hand and start cutting it lengthwise at regular intervals, working around the solid pit. Finally run the knife just close to the seed or the pith and separate the slices. These slices can be cut into thin or thick as per the recipe requirement. Slices of mango are relished in every corner of India and world. Mango slices are also used to garnish salads or cakes.
How to select Mango
• Always pick mangoes with fibrous and firm skin.
• Ensure that there are no blemishes or black spots on the skin.
• Never select an overly-ripe mango.
• Always select fuller and rounder mangoes, which usually have a deep colour.
• Check the area round the stem – if it is plump and round, it indicates that the mango is ripe. If it is blackened, it means the mango has started decaying.
• A ripe mango gives off a sweet smell even when it is unpeeled.
Culinary Uses Mango
• Mango pulp is squeezed out of the fruit to make Aam Ras (thick juice), which is relished with puri.
• Ripe mango pulp is cut into thin layers and folded to make bars known as Aam Papadi or Aamvat.
• Dried strips of ripe mango combined with seedless tamarind are also popular in India.
• Ripe mango pulp can be diced or crushed and used for topping ice-creams and custards.
• Mango pulp is used to prepare refreshing mango milkshakes.
• Mango Lassi (a blend of beaten curd and mango pulp) is a very popular summer drink.
• In Kerala, ripe mango pulp is used to prepare Mambazha Kaalan in which ripe mango pulp is cooked in a gravy of coconut and yogurt.
• Mango Sambhar can also be prepared by cooking mango pulp with tamarind juice, cooked toovar dal and sambhar powder.
• To make Mango Rice, sauté grated raw mango with a traditional tempering of mustard and red chillies, flavour it with a masala of coconut and spices, and mix it with cooked rice.
How to store Mango
• Keep unripe mangoes at room temperature covered in a paper bag to ripen. This may take several days.
• Ripe mangoes can be refrigerated for up to 1 week.
7 Super Health Benefits of Mango
1. Mango for Immunity :One of the vitamin mango is rich in is vitamin C. A cup of chopped mango fulfills more than ¾ of your day’s requirement for this vitamin. Wonder what are its benefits? The most important role it has is to build our immune system by building our white blood cells (WBC) and in turn help to keep diseases like common cold and cough at bay. Research has shown since years that more the intake of vitamin C, the more is the body’s power to resist infections.
2. Mango for Heart Health :Another key nutrient that mango is brimming with is magnesium. This mineral along with potassium helps to in maintaining normal heart rate, relaxes the blood vessels and keeps blood pressure also under check. Additionally mango being a plant source is free of cholesterol totally. A healthier recipe for those want to protect their heart is Mango Salsa – it’s truly appetizing and worth trying when mangoes are in season. However stay steer away of serving it with fried chips and nachos. Try health Baked Oats Puris and Wheat Khakhras instead. But remember not to go overboard with any one fruit or veggie. Have variety in your meals daily to benefit from a horde of nutrients.
Click here to know more about the 7 Super Health Benefits of Mango.
Mangoes are packed with many nutrients and thus quite nutri-dense. This is very clearly understood from its detailed Nutrient Profile as shared below.
Nutritive Information for Mango:
1 Cup of chopped mango is about 210 grams
RDA stands for Recommended Daily Allowance.
Energy - 155 calories
Protein – 1.3 g
Carbohydrate – 35.5 g
Fat – 0.8 g
Fiber – 1.8 g
5760.3 mcg of Vitamin A = 120% of RDA (about 4800 mcg)
0.17 mg of Vitamin B1 (Thiamine) = 10.5% of RDA ( (about 1.2 to 1.6 mg for men)
0.19 mg of Vitamin B2 (Riboflavin) = 9.9% of RDA (about 1.4 to 1.9 mg for men)
1.9 mg of Vitamin B3 = 15.8% of RDA (about 12 mg)
33.6 mg of Vitamin C = 84% of RDA (40 mg)
29.4 mg of Calcium = 2.9% of RDA (about 1000 mg)
2.73 mg of Iron = 13.7% of RDA (about 20 mg)
567 mg of Magnesium = 162% of RDA (about 350 mg)
33.6 mg of Phosphorus = 5.6% of RDA (about 600 mg)
0.57 mg of Zinc = 4.7% of RDA (about 10 to 12 mg)
430.5 mg of Potassium = 9.1% of RDA (about 4700 g)
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