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As I finish up my Nutrition and Counseling rotation for my Dietetic Internship this week, there is one thing that has become abundantly clear: many of us need to be eating more plants.
According to the CDC, only 10-12% of American adults are meeting their recommended fruit and vegetable intake. While socioeconomic factors absolutely come into play, many of us simply don’t have the time or food knowledge to make and plan delicious plant-centered meals.
But don’t worry, I got you.
Each week we will be focusing on
- How to choose the best/freshest produce from the store
- How to prepare it as a delicious side, main, snack, or dessert
- How we are supporting our bodies, minds, and planet by choosing more plants
You’ll be full of fiber and phytonutrients in no time.
The Mango
This week we will start off easy with the mango.
Believe it or not, mangoes are considered drupes, or stone fruits like peaches, cherries, and plums. While they originated in India, they made their way to Latin America and Florida with the Spanish in the 1600s…and luckily, they are in season.
Which Mango is Best?
There are hundreds of varieties of mango, but the following are the most commonly found in the United States:
Ataulfo (Honey; Champagne) – My personal favorite! The Ataulfo mango is bright yellow and offers a sweet and subtly sour flavor that is delicious on its own and will absolutely light up any salsa.
Tommy Atkins – This variety is a bit more tart than sweet. It also has fibers throughout that make for a tougher texture that holds up nicely when chopped or sliced.
Haden – Hadens have bright red, yellow, and green skin. Their flesh is sweet and sour with just a touch of bitterness.
Kent – With a green skin and bright yellow interior, this mango is sweet and juicy in flavor.
Keitt – Like the Kent, the Keitt has green skin and is also sweet and juicy inside.
Francis – This mango has bright yellow skin with some green tones. It is sweet, fruity, and juicy!
How do I Know My Mango is Ripe?
Depending on the type of mango you choose, the skin may range from green to yellow, orange, and even red–this means that color is not always the best indicator of ripeness.
The ideal way to test a mango to see if it is ready is by gently squeezing it. If ripe, it will give a little. Unripe mangoes will remain firm. Ripe mangoes can sometimes have a sweet aroma at their stems as well–so take a sniff!
Mangoes will also continue to soften as they ripen–just something to keep in mind when planning out your week.
How Do I Store Mangoes?
When storing your mangoes, you will want to keep unripe mangoes at room temperature as cool temperatures will slow down the ripening process.
If you want to speed things up, you can place them in a paper bag and leave them on the counter or table. Once ripe, you can put the whole mango in the refrigerator or cut, peel, cube, and store it in an airtight container for a few days.
If you don’t think you’ll get to them in time, you can always freeze them! They will keep for about six months…and make for great smoothies!
Pro tip: Don’t worry if your mangoes don’t ripen in time. Unripe mangoes make for great salads–like this one from Funky Asian Kitchen!
What are the Health Benefits of Mangoes?
Prioritizing more produce in your diet is one of the best things you can do for your health and I will continue to scream that food is prevention from the rooftops!
…and the mango has a lot to offer.
One cup of mango comes in at under 100 calories–making it a deliciously sweet option for those of us looking to indulge with lower calorie options.
This one cup also packs 67% of your daily vitamin C along with 10% of the recommended Daily Value for vitamin A and E. These vitamins act as antioxidants that not only support your immune system but also your hair and skin–and who doesn’t want some extra glow?
Another fun fact, mangoes have a specific antioxidant called mangiferin that shows promise in supporting the body’s ability to counter free-radical damage linked to cancer and other chronic conditions.
The mango also contains both soluble and insoluble fiber–supporting our overall gut health, smooth digestion, healthy blood sugar, and even the decrease of fat absorption (aka helping you get those pesky cholesterol levels in range)!
Now, let’s get to the good part.
How to Eat Mangoes?
While knowing how to choose a ripe mango and why you should be eating them is all well and good, actually integrating them into your diet is how you get the mighty mango to start working for you.
Luckily, mangoes are delicious as is. Choosing to eat them freshly sliced, cubed, or whole is an amazing, and easy, option.
Some of my favorite ways to eat mangoes are
- Frozen in smoothies (keep an eye on my socials for my famous matcha mango protein smoothie–fit with a tajín rim because margaritas don’t get to have all the fun!)
- Fresh in salsas, salads, and chia bowls
- Blended into sorbet (the perfect summer treat!)
- Dried and sprinkled with chili powder
Getting creative with produce is an amazing, and easy, way to work your way up to “5 a day”.
Oh! And you can make meal prep even faster with this epic kitchen gadget. Mango slicers help you save time, maybe even fingers, and get you the most from your mango.
Can I Eat Mango Skin?
Speaking of getting the most out of your meals, mango skins are filled with nutrients and can be saved and used for later.
Dried mango skins are a great on-the-go snack. While some recipes call for a dehydrator, you can also make them in the oven! Take your skins and toss them in your favorite spices (cumin, chili pepper, or even cinnamon are some fun options!). Preheat the oven to 175ºF and place in a single layer on a baking sheet. Bake for about 4 hours, or until you’ve reached the desired texture. Make sure to flip occasionally.
Another cool way to eat your scraps is to create a mango simple syrup. Check out this recipe from the Sustainable Bartender…and please report back with your cocktail and mocktail recipes!
Phew–I think that covers it! Mangoes are delicious, versatile, and easy to work into a healthy diet. Please share your favorite way to eat these fantastic drupes in the comments!
This is awesome! I love mangoes, they are definitely a top 3 fruit for me. Thanks for the info, and for introducing me to mango with chili powder on it.