Does summer have you craving something with tropical flavor? The fruit you’re looking for might be mango. This ultra-sweet, juicy fruit works nicely in salads and salsas that are perfect for light meals when it feels too hot outside to heat up the kitchen, and thanks to its versatile flavor that even works well in savory or spicy dishes, you’re not going to get bored of mango very quickly.
Oval-shaped with a tough outer skin that comes in shades of red and orange, mango has a soft flesh inside that delivers a slightly tangy burst of sweetness. Although it thrives today in many tropical regions, it’s believed to have originated in Southeast Asia, possibly at the foothills of the Himalayas, where it has been embraced in Indian culture for millennia. In fact, ancient Sanskrit texts refer to it as symbolic of both love and prosperity. From Asia, it was spread throughout the world by Portuguese explorers in the 15th century, and today it is one of the most widely cultivated fruits globally.
Although mango’s sweet taste and smooth texture might make it feel like a decadent dessert, this fruit packs a definite punch of nutrition—it’s rich in vitamin C, vitamin A, folate, potassium, and fiber. Just one cup of sliced mango has all the vitamin C you need in a day, which helps keep your immune system strong and fends off sickness. The vitamin A content is good for your eye health, potentially preventing age-related macular degeneration and other eye disorders. Together, vitamins A and C are good for improving your skin health and reducing signs of aging.
The high fiber content in mangoes is good not only for improving digestive health but also for lowering cholesterol levels and reducing your risk of heart disease. And the antioxidants in mango are vital for fighting free radical damage in your cells and staving off cancer.
There’s also an element of excitement to mango, which could make it more appealing to picky eaters compared with other fruits. Despite its widespread cultivation, mango isn’t commonly found in some cuisines, making it unique and exotic, which you might find piques your curiosity and makes you feel more adventurous about trying new things.
Because it does best in tropical climates, you likely won’t find fresh mango at the farmers’ market, but you will be able to shop for it at the grocery store. When selecting mango, seek fruit that’s firm but slightly soft to the touch, as this indicates ripeness. If it’s too soft, that means it’s overripe.
Mangoes come in a range of colors, depending on the variety. Most are reddish orange, but there are some with green skin. Look for mangoes that have a bright, vibrant color and avoid those that are dull or discolored.
Maybe the best way of telling if a mango is good (and this might seem a little strange to do in the grocery store!) is to smell the stem. The stem end of a ripe mango should have a sweet, fruity aroma. If there is no scent, the mango may not be ripe yet.
Be sure to handle your mangoes with care, as their softness makes them easily bruised or damaged. Bring them home and store them at room temperature in a cool, dry place. If they reach ripeness before you’re ready to use them, you can store them in the fridge to prolong their shelf life.
Now it’s time to consider all the adventurous ways you can use mango in your kitchen, whether you’re looking for an enticing appetizer (salsa), a light dessert (sticky rice), or a tantalizing entrée (curry).
Mango Salsa
Ingredients
- 2 ripe mangoes
- 1/2 red onion, diced
- 1 jalapeno pepper, seeded and minced
- 1/4 cup chopped fresh cilantro
- 2 tablespoons fresh lime juice
- 1 teaspoon salt
Peel and dice the mango, then combine in a small bowl with red onion, jalapeno pepper, and cilantro. Sprinkle in lime juice and salt, stirring well to combine. Cover and set aside in the refrigerator for approximately one hour, giving the flavors time to come together. Serve chilled as a dip with tortilla chips (try chips seasoned with a hint of lime flavor) or as a topping for your favorite grilled meat.
Mango Sticky Rice
Ingredients
- 1 cup sticky rice
- 1.5 cups coconut milk
- 1/4 cup granulated sugar
- 1/4 cup brown sugar
- 1/4 teaspoon salt
- 2 ripe mangoes
- 1/4 cup toasted sesame seeds
- 1/4 cup shredded coconut
Rinse the rice in cold water and allow to soak for approximately one to four hours. Drain and transfer to a steamer basket lined with cheesecloth. Set the steamer basket over boiling water and cook for approximately 20 minutes. The cooked rice should be soft and sticky. Set aside. In a saucepan over medium heat, combine coconut milk with the granulated sugar, brown sugar, and salt. Stir until the sugar and salt dissolve. Remove from the heat. Combine the sticky rice and hot sweetened coconut milk in a large mixing bowl. Stir until the rice is thoroughly coated. Peel and dice the mango and stir into the rice. Sprinkle with toasted sesame seeds and shredded coconut. Serve immediately.
Mango Curry
Ingredients
- 2 tablespoons vegetable oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon grated ginger
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- cup coconut milk
- 2 ripe mangoes, peeled and diced
- 1 red bell pepper, diced
- 1 cup green peas
Coat a large skillet with oil and set over medium heat. Add garlic and onion, allowing to brown and become fragrant. Stir in bell pepper and green peas and heat until softened. Add the ginger, curry powder, cumin, and coriander, stirring so the spices coat the vegetables completely. Pour in coconut milk and bring to a simmer. Cook for approximately 10 minutes or until the mixture has thickened. Add the mango and stir to coat thoroughly with the coconut milk and mix with the vegetables. Allow to simmer for approximately 10 more minutes or until the flavors have set together. Serve warm over rice or naan bread.
