• 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, aam, kairi
• 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.
Health benefits of mango, aam, kairi 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 caloriesProtein
– 1.3 g
Carbohydrate – 35.5 g
Fat – 0.8 gFiber
– 1.8 g Vitamins:
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) Minerals:
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)