Mangoes

Spice up summer dishes with this exotic fruit that's ripe with flavor.
Mangoes

Here’s another juicy addition to the long list of summer fruits to look for in June: mangoes. While they may not be local, the tropical gems hit their peak at the start of hot weather in nearby Mexico, Central America, and even Florida. “Most people don’t know that Florida has had a mango industry since the early 1900s,” explains Louise E. King, president of the Tropical Fruit Growers of South Florida.

King offers some surprising advice when shopping for mangoes. “Don’t necessarily look for color as an indication of ripeness,” she explains. “Just as different apples have different colored skin, mango varieties can vary as well. The important thing is to choose plump, fi rm fruit that’s a little bit fragrant.” King also says to look for rounded “shoulders” by the stem end that show the mango was picked when it was mature.

“Mangoes are like peaches because they’ll ripen on the counter and are ready to eat when they give a bit under pressure,” King adds. Bright orange mango fl esh has a spicier, more exotic taste than that of a peach, but a similar texture, so you can use it in place of the stone fruit to jazz up salads, salsas, crumbles, and ice cream. But the best way to eat a mango? “Over the kitchen sink, just like a really ripe peach or summer tomato,” laughs King. “That way you can enjoy the whole fruit without worrying about the dripping juice!”

MANGO-WRAPPED BANANAS
Serves 4 – 30 minutes or fewer

Wrapping banana chunks with mango and topping them with mashed raspberries turns morning fruit into sushi-style beauties worthy of Sunday brunch. Use a Y-shaped vegetable peeler to cut the mango into long, thin strips that are pliable enough to wrap around banana chunks.

1/3 cup plain low-fat yogurt
2 Tbs. fresh orange juice
2 Tbs. honey
1 large mango, peeled
3 bananas, peeled
1/2 cup fresh raspberries

  1. Whisk together yogurt, orange juice, and honey in small bowl. Set aside.
  2. Cut mango from top to base into 16 4½- x 1-inch strips using vegetable peeler. Cut bananas into 16 1-inch pieces. Wrap 1 mango strip around each banana piece. Arrange on plates cut-side up.
  3. Mash raspberries in separate bowl until slightly liquid, but still chunky. Spoon mashed raspberries atop center of each mango-wrapped banana piece. Serve with yogurt sauce.

PER SERVING: 169 CAL; 3 G PROT; 1 G TOTAL FAT (0.5 G SAT. FAT); 42 G CARB; 1 MG CHOL; 17 MG SOD; 4 G FIBER; 30 G SUGARS

MANGO SALSA
Makes 3 cups – Vegan – 30 minutes or fewer

Smoked paprika comes from Spain, not Hungary, and lends rich flavor to this sweet and spicy salsa. Serve with corn chips, or try as a sauce on grilled tofu steaks.

2 mangoes, peeled, pitted, and diced (2 cups)
1 large yellow bell pepper, finely chopped (1 cup)
1/2 cup finely chopped red onion
1/4 cup chopped cilantro
2 Tbs. lime juice
1 red jalapeño chile, finely chopped
1/2 tsp. smoked paprika

  1. Toss together all ingredients in small bowl. Season with salt and additional paprika, if desired.

PER 1/4-CUP SERVING: 25 CAL; 1 G PROT; 0 G TOTAL FAT (0 G SAT. FAT); 6 G CARB; 0 MG CHOL; 98 MG SOD; 1 G FIBER; 5 G SUGARS

CHILLED NOODLE SALAD WITH MANGO
Serves 4 – Vegan

This is a twist on the Vietnamese Bun Thit Nuong noodle dish.

Dressing
1/2 cup light brown sugar
1/3 cup fresh lime juice
1/4 cup low-sodium soy sauce
2 cloves garlic, minced (2 tsp.)
1 red jalapeño chile, finely chopped

Salad
8 oz. dried rice-stick noodles
1 large carrot, cut into thin strips
1 1/2 cups thinly sliced leaf lettuce
1/2 cup thinly sliced fresh basil leaves
1/2 cup thinly sliced fresh mint leaves
1/2 English cucumber, halved lengthwise, thinly sliced crosswise
1 cup bean sprouts
1 green onion, thinly sliced
1 large ripe mango, peeled, pitted, and thinly sliced
1/2 cup cilantro leaves
1/2 cup roasted peanuts, crushed, optional

  1. To make Dressing: Warm all ingredients in saucepan over low heat until sugar dissolves, stirring occasionally. Cool.
  2. To make Salad: Soak noodles in hot water 15 minutes. Drain, and set aside.
  3. Cook carrot in pot of boiling water 30 seconds. Transfer to colander with slotted spoon, and rinse under cold water. Add noodles to water and cook 5 minutes, stirring frequently. Transfer to colander with carrots, and rinse under cold water. Drain, and chill.
  4. Toss noodle mixture with lettuce, basil, mint, and 1/2 cup Dressing. Divide among 4 bowls. Top with cucumber slices, bean sprouts, and green onion. Arrange mango slices on top, and drizzle with remaining Dressing. Sprinkle with cilantro and peanuts, if desired.

PER SERVING: 404 CAL; 9 G PROT; 0.5 G TOTAL FAT (0 G SAT. FAT); 93 G CARB; 0 MG CHOL; 538 MG SOD; 5 G FIBER; 40 G SUGARS

MANGO-TERIYAKI TOFU WITH BROWN JASMINE RICE
Serves 4 – Vegan

If you can’t fi nd ripe mangoes, substitute thawed frozen mango chunks.

Mango-Teriyaki Sauce
1 ripe mango, peeled, pitted, and coarsely chopped
2 tsp. grated fresh ginger
3 Tbs. mirin (rice wine)
2 Tbs. low-sodium soy sauce
2 Tbs. sake
1 Tbs. sugar

Tofu
1 1/4 cups brown jasmine rice
3/4 tsp. salt
1 14-oz. pkg. firm tofu, drained and cut into 12 slices
1/2 cup finely chopped green onions, divided
2 tsp. toasted sesame seeds
1 tsp. toasted sesame oil

  1. To make Mango-Teriyaki Sauce: Purée mango and ginger in food processor until smooth. Strain 1/2 cup purée into saucepan; reserve remaining purée for another use. Whisk in mirin, soy sauce, sake, sugar, and 2 Tbs. water. Bring to a simmer over medium heat, stirring constantly. Remove from heat.
  2. Combine rice, salt, and 2 cups water in saucepan. Bring to a simmer over medium-high heat. Reduce heat to low, cover, and cook 25 minutes. Let stand, covered, 15 minutes.
  3. Coat tofu slices with Mango-Teriyaki Sauce. Heat grill or grill pan over medium-high heat. Spray with cooking spray. Grill tofu 3 minutes. Flip, and brush with more Mango-Teriyaki Sauce. Grill 2 minutes more.
  4. Stir 1/3 cup green onions, sesame seeds, and sesame oil into rice. Mound rice onto plates. Arrange tofu atop rice. Drizzle with remaining sauce. Sprinkle with remaining green onions, and serve.

PER SERVING: 338 CAL; 13 G PROT; 8 G TOTAL FAT (0.5 G SAT. FAT); 53 G CARB; 0 MG CHOL; 891 MG SOD; 4 G FIBER; 13 G SUGARS

MANGO AND PINEAPPLE CRUMBLE
Serves 6 – Vegan

A home-style dessert gets a tropical twist by baking spiced mangoes and pineapple beneath a crunchy crumble topping. Serve with vanilla ice cream.

1/2 cup all-purpose flour
1/3 cup old-fashioned rolled oats
1/4 cup plus 3 Tbs. packed light brown sugar, divided
1 1/4 tsp. ground cinnamon, divided
3/4 tsp. grated nutmeg, divided
1/4 tsp. ground allspice, divided
1/4 tsp. salt
5 Tbs. chilled vegan margarine, cut into pieces, divided
1/2 cup raw pecans, coarsely chopped
2 Tbs. unsweetened shredded coconut
3 mangoes, peeled, pitted, and cut into 1-inch cubes (2 1/2 cups)
1/2 pineapple, peeled, cored, and cut into 1-inch cubes (2 1/2 cups)

  1. Preheat oven to 375°F. Coat 8-inch-square glass baking dish with nonstick cooking spray. Combine fl our, oats, 1/4 cup brown sugar, 1/2 tsp. cinnamon, 1/4 tsp. nutmeg, 1/8 tsp. allspice, and salt in medium bowl. Add 4 Tbs. margarine, and rub with fi ngertips until mixture forms coarse meal. Press together until mixture begins to form moist clumps. Stir in pecans and coconut.
  2. Combine remaining 3 Tbs. brown sugar, 3/4 tsp. cinnamon, 1/2 tsp. nutmeg, and 1/8 tsp. allspice in large bowl. Add mangoes and pineapple, and toss to coat. Transfer to prepared baking dish; dot top with remaining 1 Tbs. margarine. Sprinkle oat topping over mango mixture.
  3. Bake 40 minutes, or until topping is golden brown and juices bubble. Cool 10 to 20 minutes. Serve warm.

PER SERVING: 354 CAL; 3 G PROT; 17.5 G TOTAL FAT (5.5 G SAT. FAT); 49 G CARB; 0 MG CHOL; 204 MG SOD; 4 G FIBER; 33 G SUGARS

Food writer and recipe developer Rochelle Palermo lives in Los Angeles, where she can fi nd mangoes in any supermarket at any time of year.

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comments

A quick mango salad that is sure to WOW: cut up 2-3 juicy, ripe mangos into fairly large bite sized pieces. Stud pieces with 1 clove each. Refrigerate 1 hour before serving. Serve splashed with chilled champagne and serve on decorative toothpick skewers. Quick, delicious, and impressive for any party. YUM!

Janice Hartshorn - 2008-08-15 00:30:16

We loved how this dish came together, until we made the dressing - heavy, salty (used low-salt soy), strange mouth feel. Any suggestions? Is something missing? We subbed another recipe's dressing, but wonder if there's something missing or off with this one?

Marie - 2008-08-02 07:06:49

Mango Lassi in India (aka Mango Smoothie in US) One Ripe Yellow(ish) Mango (peeled and chopped) 3/4 Cup Yogurt (low fat or whole, latter tastes better!!) 1 Tsp. sugar Some ice Put all the ingredients in a blender, frappe until smooth, garnish with 2 mint leaves, serve chilled.

Sanjai Mathur - 2008-06-23 02:19:42

Avocado & Mango - This super easy raw recipe is from my book 'Uncooking With RawRose - Your Guide to Raw Foods'. It's perfect for breakfast, lunch, supper or for a snack. Cut 1 avocado and 1 mango in 1 inch chunks and put in a serving bowl. Add a dash of sea salt (optional) to enhance the flavours.

Rose Vasile (RawRose) - 2008-06-17 14:20:50

Mango Smoothie: One mango, peeled & chopped, and a cup of vanilla soy milk or low-fat yogurt (I prefer to use soymilk as it generally has about half the added-sugar calories of flavored yogurt); combine in blender. Even better in super-hot weather if you freeze the mango chunks first. Fruit salad: (I was assigned fruit salad for a friend's birthday lunch [we do potlucks for such at work] and I intensely dislike fruit-cocktail, "ambrosia," etc., so I came up with this which at least doesn't look like an incongruous mixture: One mango, one nectarine, one peach; all peeled and cut into bite-size pieces. One small can mandarine orange segments, drained, or one orange, peeled, de-pithed and cut up. Toss in a pretty bowl and sprinkle with 1 tsp. sugar and 1 tsp. lemon juice; dust with a little cinnamon or allspice or sprinkle with a handful of chopped cinnamon basil.

Sandy - 2008-06-16 09:18:34

A friend invented this salad (similar to adding black beans to your salsa recipe above): 1 can black beans 1 red pepper 1 yellow pepper 1 mango 1 small red onion Chop vegetables and mix with black beans. Dress with: 1/2 c olive or vegetable oil 1/4 or less c vinegar (I've used rice, raspberry, champagne) pinch of salt 1 clove pressed or chopped garlic Sprinkle with red pepper or chili powder to taste. garnish with cilantro (optional) dash of honey.

carol - 2008-06-10 11:28:15

I recently made some vanilla infused olive oil (stick a vanilla bean in a bottle and pour in olive oil, let sit for a month or so and use) and glazing mangoes with it and then grilling the mangoes make an excellent pairing with vanilla icecream (soy icecream) and gingersnaps.

Tina - 2008-05-28 14:01:39

Some people like me are very allergic to mangoes...I had a reaction that sent me into anaphylactic shock and I nearly died. I have heard that many people are extremely allergic to the peel, and can eat the inside of it if someone else peels. However, my allergist has warned me not to try that due to the reaction I add. It is botanically in the same family as poison ivy. Just a caution for some of you. It is very disappointing to me because mangoes have such a wonderful aroma and flavor.

Tricia - 2009-09-10 15:30:56