Mango: Good reasons to include this versatile and tasty fruit on the menu.

Sweet (when ripe) and very tasty, mango is a fruit that is successful not only for being tasty, but also for offering health benefits.

Originally from South Asia, it is believed that mango was introduced in Brazil by the Portuguese in the colonial period. The nutritionist Tamara Lourenço, from Espaço CM Nutrition (RJ), comments that the fruit peel is smooth, and may vary between shades of red, orange and yellow.

The most consumed mango types in Brazil are: Espada, Tommy, Rosa and Palmer. Regarding the differentials of each type, the Espada mango has an elongated shape, green or yellow-green skin and fibrous pulp. The mango Rosa has medium size and attractive skin (reddish pink) and yellow-gold pulp.

Already Tommy, is currently the most cultivated variety in Brazil. It has medium to large fruit, thick reddish rind, firm and juicy flesh. Palmer, on the other hand, is yellowish, firm and with little or no fiber, and has excellent taste, just like Tommy.

5 Amazing Benefits Of Mango

Tamara points out that mango is a fruit rich in minerals and vitamins C, B5 and A, as well as a good amount of antioxidants, iron, magnesium and potassium. In this sense, the main advantages of mango consumption can be highlighted:

Read also: 20 fruit combinations to make delicious juices

1. Strengthens the immune system: As a source of vitamin C and A, the fruit strengthens the immune system, helping to prevent infectious diseases, especially colds and flu. The beta-carotene present in the sleeve also reinforces this defensive action.
2. Protect the heart: The soluble fibers and antioxidants in fruit help the arteries to function properly. Fiber also helps lower cholesterol, contributes to a feeling of satiety, and helps control blood sugar levels.
3. Has antioxidant power: The fruit has substances that prevent cell degeneration and may even help to prevent cancer.
4. Helps digestion and hydration: Due to the presence of fiber, this fruit facilitates the digestion process. In addition, despite the sweet taste, mango is made up of plenty of water and thus influences the proper functioning of the body by bringing hydration.
5. It has few calories: Tasty, mango has the advantage of not being so caloric. One hundred grams of the fruit contains about 60 calories. So if consumed in moderation, within a balanced diet, it will only offer advantages!

Versatile, mango can be eaten fresh, in juices, salads and in sweet and savory recipes.

41 recipes to innovate your way of eating mango

In addition to being a super tasty fruit and just right, being perfect to be eaten pure / alone, mango can be an ingredient of delicious sweet and savory recipes. Check out:

Mango with meat

1. Loin with mango chutney: A great tip for holiday parties. Chutney can be made up to 30 days in advance and kept in the fridge, and goes well with any roast. Although made with fruit, it has a mild, delicious bittersweet flavor!

2. Fish and mango curry: To make curry, can various types of fish be used, such as hake, monkfish, cod, perch, sardines? And this recipe is light and smooth, ideal for hot days.

3. Tilapia and mango ceviche: To make this type of dish, it is ideal that the fish be white but firm; Shrimp, lobster or even octopus can also be used. This version with tilapia and mango is delicious and light and simple to make.

Read also: The 10 Healthiest Smoothies Ever

4. Scallop and mango skewer: a practical and tasty recipe. The assembly of the skewers is easy, just inserting a piece of mango and another of scallops. And so it goes. Then you prepare them on the grill.

5. Curried Chicken with Mango and Apricot: To make this delicious recipe, you will use chicken breast, onion, garlic, curry powder, coconut milk, plain yogurt, sour cream, mango, dried apricots, coriander, salt. and black pepper.

6. Mango Chutney Pork Mignon: To make this delicious meal you will basically need pork fillet, beer, rosemary, thyme, salt, pepper, plus Tommy mangoes and water.

Salads and Snacks

7. Mango Cucumber Salad: Ideal for hot days as it is light and refreshing. If you enjoy a bittersweet taste, you will surely love it! Not to mention that the preparation is very simple.

8Mango and Tomato Salad: Even those who don't like mango won't be able to deny the attraction between this fruit and the tomato! And on top is spilled the red onion, which creates a conflicting and perfect texture, and basil, with its perfume.

Also read: 10 Healthy Foods That Make You Satisfied

9. Green salad with mango and goat cheese: It's always good to spice up the green salad with ingredients that stand out in flavor, right? And so is this recipe that takes radicchio, mango and goat cheese. The result is a beautiful and delicious salad.

10. Rice, zucchini and mango salad: a salad with 7 cereals, zucchini, mango and parsley rice. Easy, simple and delicious, because, in addition to the combination of flavors to be sure, brings a delicious sauce with mustard, lemon and olive oil.

11. Cabbage salad with mango and lemon: the preparation is quick and the mixture of olive oil and lemon turns the dressing into an emulsion of great consistency. If you have some salad left over, you can store it already with the dressing to eat hours later, without prejudice to its texture and flavor.

12. Salad of leaves, mango, parma and lemon ice cream: Lemon ice cream and mango are the unusual touch that crowns this salad with a refreshing and slightly sweet taste. Great choice for hot days.

13. Mango, Mint and Wheat Salad for Kebab: To make this delicious and different salad, you will need mango, farro (a whole Italian grain) or kebab, mint, lemon, olive oil, salt, black pepper. and chives.

Read also: 40 jelly recipes to sweeten your life healthily

14. Wheat salad with mango, cucumber and yogurt dressing: easy, different and delicious. You will use wheat grain, mango and cucumber of the Japanese type. For the sauce, yogurt, honey, extra virgin olive oil, salt and pepper.

15. Mango Jelly Curd Cheesy Dumplings: A Party-Tasting Snack That You Prepare in Seconds! Just pick up kabobs of curd cheese, cut into cubes and brown them in the pan or with a blowtorch. And then put a delicious mango jam on top.

Drinks and ice cream

16. Mango, passion fruit and ginger juice: Mango gives the sweet touch to this delicious combination. A tasty juice that sustains and pleases everyone! The income from this recipe is three servings.

17. Mango Smoothie: For those who don't know yet, the smoothie is a drink with very cold whipped fruit. That is, it is the best choice for a hot summer day. This one is made with few ingredients, easy to find, so you have no excuse not to do it at home!

18. Mango, banana and peach smoothie: A delicious and refreshing drink. You can sweeten it to taste, but as these fruits tend to be very sweet, they usually have no need.

19. Mango Lassi: For those who don't know, lassi is a traditional Indian yogurt drink. There are salty versions and the one with mango is one of the most traditional. It is a very creamy, delicious drink, ideal for snack or breakfast.

20. Mango Sorbet: In the heat, there is nothing like making easy, refreshing, healthy and flavorful recipes. And this sorbet is the perfect combination of all this, plus only one ingredient is needed!

21. Mango Ice Cream: To make this delicious ice cream, ideal for hot days, you only need frozen mangoes, nonfat yogurt, honey, mint leaves and ginger powder (optional).

22. Mango Ice Cream: Easy to make, this mango ice cream has few ingredients. The tip is to use freshly made natural juice, which always generates a better result. And it can still get exotic if you add a cardamom seed to the syrup.

23. Mango Popsicle, Coconut Water and Chia: A fun and healthy way to give kids popsicle. This recipe is made very simply and yields 10 small popsicles.

24. Mango Light Milkshake: Should You Make the Cup Dirty? with light Greek yogurt, granola and fruits of your choice minced. For milkshake you will use mangoes, low fat yogurt, low fat milk and honey.

Desserts

25. Mango Chutney: Excellent for serving with roast meats, cheese and toast. But of course it can be your dessert, made even with other fruits, such as apricots and apples.

26. Mango and Passion Fruit Jelly: A delicious combination where you can taste both fruits and mango makes the jelly less sour. You can eat it daily with brioche toast, bread, etc.

27. Simple Mango Cream: To make this delicious and practical dessert, you only need shelled and pitted mango, a can of condensed milk and a can of sour cream.

28. Refreshing Mango Cream: Besides being delicious, this cream is beautiful, with a color so vibrant that it is impossible not to start eating with the eyes. It is very easy to make and can be served in beautiful bowls on a special occasion.

29. Mango Mousse: Perfect for a light dessert or midweek snack, for example.It has few calories and is delicious, sweet in size.

30. Mango Tatin with Burnt Coconut: A recipe that combines classic French Tatin with the exotic touch of mango and coconut. The yield is six servings and the preparation is simple.

31. Mango and Coconut Flognarde: The recipe costs 6 to 8 people, and you only need sugar, flour, butter, coconut milk, eggs, mango and sprinkling powdered sugar.

32. Mango with white chocolate and caramelized pecans: a special, light and refreshing dessert, as well as being sweet in size. They are juicy and fresh mango cubes, a white chocolate cream and sensational yogurt and sweet and crunchy caramelized pecan nuts.

33. Mango Pudding with Chia: To make this light and delicious dessert, you'll use almond milk, chia, vanilla extract, sugarcane syrup, cinnamon powder, cardamom and ripe mango.

34. Coconut mango tapioca: The yield is six servings and you only need tapioca flour, sea salt, ripe mango, crushed golden flaxseed and freshly grated coconut to garnish.

35. Tapioca Mango Cream: Gluten-free, lactose-free and contains no animal products. You will use ripe mango, lemon, vegetable milk, demerara sugar, cardamom, fine grained tapioca and fresh coconut.

36. Peach and Mango Pie: A pie made with cookie dough and butter, simple to make, without dusting and with a delicious result. It should freeze for at least three hours before serving.

Vegan, Gluten Free and Lactose Recipes

37. Coconut milk panna cotta with mango syrup: A delicious dessert that, despite the name "pompous", is quite simple to make. Good tip for the weekend dessert and for those who do not consume lactose.

38. Pistachio and Mango Cheesecake: A gluten-free, lactose-free, vegan recipe. Besides being very easy to do? You basically put everything in the processor, assemble the pie and put it in the fridge until serving. You need 10 minutes to prepare and 1 hour of refrigerator.

39. Refreshing lemon and mango pie: a sure combination, as the very refreshing lemon cream marries perfectly with the mango sweetie.

40. Mango, coconut and lemon cake: a very tropical cake, ideal for hot days. To do this you will only use mango, coconut oil, sugar, eggs, lemon, grated coconut, salt, gluten free flour, yeast and water.

41. Homemade Mango-Carrot Popsicle: Ideal for children, because his color is beautiful. You will only need mango, carrots, honey and neutral alloy (found in confectionery stores).

With all these recipe options you can not get sick of mango, right? It's very easy to successfully include it in your daily diet!

Mango Consumption Warnings

Tamara points out that there are not many contraindications to mango consumption. "However, there is evidence that excessive consumption of this fruit could cause allergic reactions and stomach pain," he says. Therefore, like other foods, mango, while beneficial, should not be eaten in excess.

Regarding the choice of a good mango, it is interesting to analyze some points: the ripe mango, regardless of type, has a strong scent and the peel gives slightly when pressed.

The bark must not yet have bumps, cracks or dark spots. And, being delicately palpated, if the fruit is too hard, it is still green; if it is too soft, it may be too mature. Ideally, choose a middle ground.

Now that you know more about this versatile, tasty and health-friendly fruit, there is plenty of reason to include mango in your diet!

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