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Diet June 2018

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Add A Mango Twist!

It’s the season of the king of fruits. With this delicious, sweet and nutritious fruit, comes loads of guilt for most. In this season I constantly get queries from my patients about whether it’s ok to have a mango? Or will I gain weight? Or what will happen to my sugar levels? Well, mango is a nutritionally rich super fruit with an amazing array of health promoting benefits. Rich in fiber, carotenoids, antioxidants and various vitamins and minerals. It’s all about how much and how often!

I have curated a few fun, healthy recipes for all of you to add mangoes in your routine.
Mango Oats Kheer

3 tbsps. – Oats, roasted.
1 cup – mango, diced.
300 ml – skimmed milk.
2 tsp. – brown jaggery, powdered
2 tbsp. – almonds, finely chopped.
3 pinches – cinnamon powder.
A dash of nutmeg.

Method:
In a pan add the roasted oats, milk and brown jaggery. Let it cook till it softens and thickens a little. Mix in the almonds, cinnamon and nutmeg. When done, add the diced mango. Serve chilled.

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Kidney Bean & Mango Chaat
½ cup – kidney beans (Rajma), boiled.
1 – Small onion, chopped.
½ cup – ripe mango, diced.
1 – Green chili, finely chopped.
1 tbsp. – raw mango, chopped.
2 tbsps. – Coriander, finely chopped.
Black salt – to taste.
A squeeze of lemon – to taste.
Method:
Mix all the ingredients together. Refrigerate for 45 minutes to an hour so that all the flavours get mixed well. Serve as a yummy evening snack! 
Mango & Cucumber Salad
½ cup - Mango, sliced.
½ cup – Cucumber, sliced.
1 tbsp. – olive oil.
1 tsp. – lemon juice.
Cayenne pepper – as per taste.
Black salt – as per taste.
Few leaves – Basil.
Method:
In a bowl mix all the ingredients together. Chill for 30 minutes before serving. It’s a refreshing salad in these intense summers.

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Mango Guacamole On Toast
1 slice – multigrain bread.
½ cup – mango, diced.
½ - ripe avocado, mashed.
½ cup – fresh coriander & mint.
Salt & pepper – to taste.
Lemon juice – as per taste.

Method:
In a bowl, mix all the ingredients together. Toast the bread to your desired crispness. Spread the mango guacamole on it and enjoy a nutrient rich breakfast. You can make it more power packed by adding slices of boiled egg on the toast.

 

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Apart from the above recipes, our traditional Indian cuisine has several recipes to incorporate mangoes in our diet. Make a mango milk shake or a smoothie with sunflower and chia seeds sprinkled on it, have a small bowl of unsweetened mango juice, our good old aamras as a dessert or churn it into a low sugar shrikhand for that special occasion.

So this mango season, have your health & Your Mangoes too!

You can send your questions at: dietnutrition.queries@gmail.com

(The writer is a gold medalist in Food & Nutrition with more than 12 years experience. She manages various ailments through lifestyle and dietary modifications and specializes in weight loss & management. She practices at   102, Crystal Center, Raheja Vihar, Powai or Smile Craft, 23, Annapurna Industrial estate, Opp. CCD, Ghatkopar East. For appointments: 022 2857 6537 Email: singhnisha@gmail.com)

There are thousand reasons to hate summer but this thing melt our hearts