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.
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.
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.
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.
In a bowl mix all the ingredients together. Chill for 30 minutes before serving. It’s a refreshing salad in these intense summers.
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.
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.
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!
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(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: firstname.lastname@example.org)