This almost Canada-wide heat wave is making it difficult to want to cook or bake anything. So fresh cold salads have been on the menu in my house as of late. I picked up a ripe organic mango while grocery shopping on the weekend and enjoyed it with some fresh cilantro I bought at a farmers’ market.
Mangos are wonderful as a main or side dish because they add the sweet taste, which is often missing from meals. Don’t assume because they taste so sugary they’re not full of nutrients. In fact, they’re packed with health benefits.
- Due to their polyphenol (antioxidants) content, mango fruits offer protection against colon, breast, leukemia, prostate, oral and lung cancers.
- Vitamins and antioxidants: An excellent source of vitamin A and flavonoids like beta-carotene, alpha-carotene and beta-cryptoxanthin — all of which are essential for healthy vision. Vitamin A is also important for healthy mucus membranes and skin.
- Minerals: A source of potassium, an important mineral for body fluids that helps control heart rate and blood pressure. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase.
How to choose the perfect mango?
Mangos have a thick skin, making them totally fine to purchase non-organic. I still buy organic just because I find they taste better, but you don’t have to. Make sure there are no bruises or soft spots. If it’s hard, leave it out on your counter for a few days to sweeten and soften.
How to peel and cut?
I remember the first mango I ever ate. I totally mangled it! Here’s how I do it now: Make sure you wash the fruit thoroughly to remove all dirt; using a sharp knife, cut through the flesh down either side of the central seed. This way you get two big halves of a mango fruit; take one half and score the flesh in a horizontal and vertical pattern taking care not to cut deep through skin; invert the whole half to push out the cubes.
Recipe for Mango salad
Ingredients:
2 mangos (cut as above or julienne style as per photo)
Handful of fresh cilantro or mint, washed and chopped
1/4 cup chopped raw almonds
1 tbsp unpasteurized honey
Juice from freshly squeezed lemon or lime
Pinch of sea salt
2 tbsp soft-ripened goat cheese
Method:
Wash and prep mango, as per above. Place in a medium-sized bowl. Sprinkle with cilantro and almonds. In a small bowl combine honey and lemon or lime juice. Pour over mango salad. Lastly, sprinkle goat cheese. Serves two.
Joy McCarthy, Registered Holistic Nutritionist and Health Coach of Joyous Health, loves to inspire others to eat well, live well and be happy.
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