Being born and raised in India, one can imagine the wide variety of fruits that are available for consumption and all the more for enjoying the summer days.
Yes, enjoying these days can be hard but not always if you have a good fruity companion!
Well, amongst all the fruits that are loved, one is so special that we can never overcome its aura, its taste or its dazzling appearance.
I’m sure that by now, you must have guessed the humble item!
Of course, it is the King Of Fruits- Mango!
Personally, this is one such fruit that I can’t do without. It literally completes the summer days and if you’ll give a closer look, you’ll agree with me that it is because of mangoes that we get respite from the tropical climate and enjoy the hot weather to a great extent.
So, before delving deeper into knowing about our delicious fruit, let’s have a look into their history!
Backpedaling In Time!
This much-celebrated fruit has a long history which is as early as 30 million years ago. Mango fossils indicate that they were first cultivated in Northeast India, Myanmar and Bangladesh. It later travelled to Southern India.
The fruit also finds its mention in early Vedic literature among others. Mangoes were extremely popular amongst the ruling class throughout the medieval times and even in the later period.
Thus, the grandeur of mangoes in itself is evidence enough, to indicate about its glorious past and a great future ahead!
More About Mangoes!
Mangoes are a favourite among the Indian household and have captured the hearts of people belonging to different age groups. Both raw and ripe mangoes are used extensively across the country, with different dishes made out of each of them.
Raw mangoes are not as juicy as the ripe ones but they too contain a lot of nutrients and other essentials required by the body. You can also tell the difference between the two with their smell as unripe mangoes possess a pungent smell whereas ripe ones have a sweet aroma.
Whatever the difference maybe, the taste remains divine still!
Nutrition Per Serving (Medium-Sized Mangoes - approximately 150 grams)!
Following are the nutritional value that needs to be known, so that you understand what you’re consuming and what all are going inside the body:-
- Calories- 202 cal
- Protein- 3 grams
- Fat- 1 gram
- Carbohydrates- 50 grams
- Fiber- 5 grams
- Sugar- 45 grams
- Mango And Different Dishes!
Mango And Different Dishes!
With summer at its zenith, there’s no other item that can make us look forward to the scorching heat, except - the very delicious mangoes. And why not?
Have those juicy and exotic fruits ever let you down?
I’d say never!
And thus, the feeling of being able to enjoy them in itself is overwhelming and invokes yet another desire to have them whenever possible. However, sometimes one might find it difficult to decide what dishes to make from those ripe or even raw mangoes and trust me you’re gonna get your answers for that as we are here with a list of items that can help you with your quest.
- Mango Smoothie
To talk about mangoes and not about mango smoothies seems so out of place and unjust. Isn’t it?
Well, this super delicious dish is easy to make and you can have it anytime you need it. To prepare the smoothie, you need to first peel the mango and then cut it into small pieces. Now, add them to a blender along with a cup of yogurt, a pinch of ground cinnamon powder and blend it nicely.
Once done, you can put them in a fridge for an hour or so and have it chilled.
- Indian Mango Dal
Indian dal is one of the delicious variants that is loved across the country. This exotic dish makes use of mangoes, 1 cup yellow lentil, water, salt, ½ tsp ground turmeric, oil, ½ tsp cumin seeds, chopped onion, ginger and garlic, ½ tsp ground coriander, pepper and fresh cilantro.
Boil lentils, salt, and turmeric into the boiling water. Stir occasionally. Now, heat some oil in a pan and add cumin seeds to it. Let it crackle. Then add onion and cook it till it turns golden brown in color. Add ginger-garlic, coriander, and salt as per taste.
Stir the garlic mixture as well as mangoes in the lentils. Cook them and stir occasionally for 1015 minutes.
And your exotic Indian Dal is ready!
- Mango Cheesecake
Mango flavoured cakes are amongst the best cakes that you can lay your hands on. A delicious dish, it can be prepared right at your place to soothe your sweet tooth.
The dish uses crushed plain biscuits, mangoes, 100 gm butter, fine sugar, ginger powder, yogurt, cinnamon, cheese, water, and vanilla extract. You need to preheat the oven, and in a bowl add crushed biscuits, sugar, cinnamon as well as butter, and mix them well.
Shift the batter into a pan and bake it for 70-80 minutes. Now, take it out and let the cake cool down for thirty minutes or so. With the help of a knife, separate the cake from the edges and take out on a plate.
Your Mango Cheesecake is now ready. Enjoy!
- Mango Ice-Cream
The best summer treat for any ice cream lovers can be none other than Mango Ice-cream. This recipe needs mangoes, a can of sweetened condensed milk and whipping cream.
First, chop the mangoes and put them in a blender. Now, add the condensed milk to it. Blend till it becomes a smooth paste. In another bowl, add the whipping cream and whisk it well.
Put all the three ingredients into a blender and mix gently. Take it out in a bowl. Cover it with aluminum foil and leave it for 6-7 hours. Take out the bowl before serving and enjoy.
- Mango Pudding
Mango pudding is a delicious dish that needs no introduction. An exotic item, it can make you fall in love with itself in practically no time. This amazing dessert makes use of mangoes, sugar, 2 tbsp agar agar, water and ¾ cup coconut milk.
In a blender, make a smooth paste of mangoes and sugar. Now, in a pan, add the chopped agar agar strands as well as water. Keep stirring it for a while and let it come to a boil. When you get a jelly-like texture, switch off the flame.
Put this mixture into the blender with the mango puree. Add the coconut milk and blend them all together. Take out the pudding mixture into a bowl, cover it with an aluminium foil and leave it in the refrigerator for 5 hours approx.
- Mango Salsa
Spicy and tangy, Mango salsa is a delicious dish that is made differently at different places. The recipe requires 1 mango, ¼ th cup chopped onion, red capsicum, 1 green chilli, lemon juice, chopped coriander leaves, ½ tsp crushed black pepper, ground cumin, ½ tsp red chilli powder and salt.
In a bowl, chop down the mango and add onion, red capsicum, green chilli and coriander leaves. Next, add all the spices and drop lemon juice. Lastly, add salt as per your taste. Mix them well.
- Mango Sandesh
A popular Bengali dish, Mango Sandesh is loved far and wide. To make this dish, you need mangoes, 1 cup grated paneer, ¼ cup powdered sugar, rose essence and chopped pistas.
Knead paneer, sugar and rose essence completely. Divide the mixture into 2 different parts. Onto a plate, place one portion of the paneer mixture and put ½ cup of mangoes over it. Again repeat the same process. Refrigerate them for 1-2 hours and serve chilled.
- Mango Curry
Well, indeed Mango Curry is a delicious dish that has a spicy, sweet and salty taste to it. You’d need mangoes, coconut milk, 2 dry red chillies, mustard seeds, oil, a pinch of hing, ¼ tsp turmeric, curry leaves and 2 tsp sugar.
Begin by gridinging the coconut milk, mango flesh, chillies and mustard seeds and keep them aside. In a pan, add some more mustard seeds and add curry leaves, turmeric and hing to it.
Now, add the mango and coconut milk paste along with some water. Add sugar and stir. Also, put in some salt. Cook for some more time till the simmering stops. Serve warm.
- Mango Jam
Mango jams are something that goes well with most of the things. A sweet item, it makes use of 2 cups of diced mangoes, ½ cup sugar, 1 tbsp lime juice and ½ lime zest.
In a saucepan, put the diced mangoes along with other ingredients. Bring them to a boil till it thickens. Take it out in a can and set aside.
Your mango jam is ready in no time!
- Mango Lassi
Lassis are a great recourse to overcome the summer heat. And Mango lassis are all the more treatable to the palate. The drink requires mangoes, sugar, yogurt, and cold milk.
Make a smooth mango puree and put it in a bowl. Add yogurt ,cold milk, sugar along with cardamom powder to it. Blend it well and pour the mango lassi into the serving glass.
- Mango Pickle
Mango pickle is a traditional condiment made with raw mangoes, oil and certain spices. You will need ¼ cup methi seeds, saunf, mustard seeds, kalonji, turmeric powder, and red chilli powder.
First, prepare a coarse mixture of methi seed and saunf. Chop the raw mangoes in a mixing bowl and add the mixture. Now, add the rest of the mentioned spices. Add salt to it. Mix well.
Now, pour the oil and mix very well. Put the mixture into a jar and seal it with its lid. Keep it under sunlight for 3-4 days. Everyday in the evening, stir the mixture. On the very last day, add a sizable amount of oil and give a thorough mix.
In a week, your mango pickle will all be set and ready for consumption!
- Mango Mousse
Extremely exotic, Mango Mousse is a sumptuous dish that’s easy to make. The recipe uses mango, sugar and ½ cup whipping cream.
First you need to chop the mangoes and put them into a blender along with the sugar. Make a smooth paste. In a bowl, add the whipping cream and beat well. Do not overdo it.
At this stage, add the puree and mix them till you get a thick consistency. Now, take it out into the serving bowl and cover it well. Place the bowls into the refrigerator for an hour or so.
- Mango Rice
Mango rice is an unconventional dish that is a win-win for any occasion. The recipe requires rice, mango, chana and urad dal, mustard seeds, red chillies, curry leaves, hing, salt, turmeric.
Begin by cooking the rice the way you usually do. Cool it down. Peel off a mango and grate them. Add both the dals. Cook them till they turn golden brown. At this point, add mustard seeds, ginger, red chillies and curry leaves. Saute them till the curry leaves turn crisp. Add hing to it. Take this out on a plate.
Now, in the same pan, put some oil and put the mangoes, salt and turmeric powder. Mix them all well. Cook the mangoes till they turn soft and mushy. Put back all the seasoning and mix thoroughly. Add all this into the cooked rice and add more oil and salt to the entire dish.
Your dish is ready!
- Aam Panna
Well, aam panna which is made from raw mangoes, is a cool drink that is much needed in a tropical country like India. The beverage makes use of mangoes, sugar or jaggery, cardamom powder, roasted cumin powder, black salt, black pepper and regular salt.
The first and the foremost step that goes into making this drink is rinsing and pressure cooking the mangoes in a cooker till 2 or 3 whistles. Take out the contents into a bowl by using a strainer. Let the mangoes cool down and remove the pulp.
Add sugar or jaggery double the amount of total cups of mango content. Now, put a pinch of cardamom powder, roasted cumin powder, black salt, a pinch of black pepper powder and regular salt. Mix them well in a blender and keep them at room temperature. Serve as it is.
- Sweet Mango Chutney
One of the most delicious items, Sweet Mango chutney is something you can always rely upon. This simple to make dish uses mangoes, grated coconut, red chillies, cloves, tamarind. Salt and jaggery.
Begin by grinding jaggery, coconut, red chillies, tamarind and salt into a fine paste. Add some water to it while grinding. Take out the blended content into the bowl and add the chopped pieces of mangoes to it. Mix well and the sweet chutney, full of mangoes and its delicious flavor is ready for you.
- Mango Shrikhand
This simple yet exotic dish is my personal favourite and requires minimalistic ingredients. It makes use of mangoes, 3 cups of yoghurt or curd, crushed cardamom powder and a half cup of sugar.
First you need to have the curd hung up for 3-4 hours in a muslin cloth and by that time get the mangoes ready by blending it.
Now, add the curd, crushed cardamom and sugar into a blender and blend till you get a fine paste. Mix them with the mango puree and you're done. Now serve it as it is.
Thus, there are endless mango dishes that can be made by you but to make your task easier, we’ve mentioned just a few. So, grab onto any one of these recipes and enjoy your summers this time.
Certain Foods To Be Avoided After Having Mangoes!
As tasty as the mangoes may seem, there are certain food items that need to be avoided after having this fruit and of course, none of us wanna get ill after consuming mangoes!
So, mentioned here are certain foods that need not be consumed after mangoes:-
Water is something that must be avoided as it may have some negative impact on the body. It can cause stomach ache, bloating as well as acidity. Therefore, it is recommended to drink water only after half an hour of eating mangoes.
- Spicy Food
Spicy food should totally be avoided after having mangoes as they may lead to skin problems like acne. It can also cause several stomach issues.
Having cold and hot items together can be hazardous for oneself. It can cause skin problems as well as toxins in the body. Therefore, they should be ideally avoided.
- Cold Drinks
As mangoes are high in sugar content, they should not be taken with other items that are high in sugar too. This is because it can cause a certain spike in the blood sugar level among dibaetic patients.
Thus, you can always enjoy mangoes whenever you want. But it is always advisable to eat them with a little precautions, so that you save yourself from the trouble you may get into!
The Health Benefits!
Well, what binds our hearts to this magnificent fruit, our very own mango is their impeccable color and amazing juicy insides’. But have you ever given a second thought over whether this lip-smacking item is healthy and if at all it has any benefit apart from its great taste?
Well, I did and that brought me to reading more about mangoes and the results I got were simply amazing. Indeed, this magical fruit has immense health benefits and I’ve listed below some of them:-
- According to several studies, mangoes boost immunity as they are rich in Vitamin A and Iron. This nutrient helps fight various diseases as well as different types of infections. Mangoes also contain Vitamin C that produces White Blood Cells which again leads to fighting off the mentioned problems. Overall, it strengthens the immune system.
- Mangoes are found to be good for our heart as they contain potassium and magnesium, the essential nutrients that help our body maintain a healthy pulse rate, along with relaxed blood vessels, which leads to low blood pressure levels. It also controls cholesterol levels, thereby, having a healthy effect on the heart.
- Soaking mango leaves in boiled water helps those who suffer from diabetes. Having mangoes in moderation does not affect the blood sugar levels in the body. The fruit also helps in maintaining the desired alkaline level as they are rich in citric and tartaric acid.
- People who have concentration problems are recommended to include mangoes in their diet as this humble fruit not only improves concentration but even boosts the memory.
- The fruit is rich in polyphenols that lead to the formation of antioxidants. These are required by the body to protect the cells against free radicals (highly reactive compounds). This in turn causes protection against the risk of acquiring several diseases.
- Eyesight is enhanced greatly because of mangoes as they are loaded with Vitamin A, thus, making it extremely perfect for all. It can also prevent night blindness and deals with the problems of dry eyes.
- Known as the Love Fruit, mangoes are known as aphrodisiac fruit as they can lead to improved virility among men. They also help regulate the sex hormones.
- This humble fruit is found to be rich in digestive enzymes such as Amylases, which helps break down large food molecules, thereby causing a better digestion. Also, since the fruit carries a sizeable amount of water in it, it assists in dealing with problems like diarrhea and constipation. Mangoes also help clean the gut.
- Due to poor lifestyle and rampant pollution, it is extremely hard to avoid hair fall and other dreadful skin conditions. But surprisingly enough, eating mangoes may help you in reducing hairfall.
- As per different studies, mangoes are rich in Vitamin C that leads to the formation of Collagen, a protein that promotes healthy skin and hair. In addition to this, the fruit is also rich in Vitamin A that helps form a liquid that acts as a moisturizer for the scalp, thus, leading to a healthy hair growth. They can also work as a scrubber for the body.
- Since, mangoes contain essential nutrients and vitamins, eating a single mango promotes the feeling of fullness. Also, the fiber content boosts the digestive system, thereby, burning calories. This helps in shedding off extra pounds.
- One of the most dreaded diseases all over the world is undoubtedly Cancer. With the number of cancer related issues on rise, the depression and anxiety for the same is obvious. But studies have found that one can fight off these cell growth at the basic level in an easier way. Yes, the Polyphenols, found in mangoes are said to have anticancer properties that may help fight off certain types of cancer such a colon, breast, bone and lung cancers amongst others.
Thus, to be able to deal with such an endless list of diseases in a better and delicious way is astounding. Isn’t it?
Of course, it is and so, enjoy the best of this fruit and make yourself healthy and happy in a delectable way!
Harmful Effects Of Over Consumption Of Mangoes!
The talk about the goodness of mangoes and how delicious it is, is no doubt what encircles it. But mangoes come with its side-effects too, which duly needs to be addressed so that you may enjoy the richness of this fruit without having to visit the clinic at your place.
- Before you consume too much of mangoes, make sure that you don’t suffer from diabetes. This is because the high sugar content in this fruit, can immediately shoot up the blood glucose level in the patient.
- The over-consumption of mangoes may sometimes lead to skin problems like dermatitis, skin rashes, itchiness and redness of the skin. It can also cause fever, indigestion and diarrhoea in some people.
- The fruit can prove allergic to some people and render them with a running nose, watery eyes and sneezing among other problems. Also, high in calories, mangoes can cause weight gain and obesity too.
Thus, eating mangoes in moderation is what helps here. So, enjoy the King of Fruits with a little sneak peak into the mentioned problems!
Mangoes have always ruled our hearts and more so our lives in a way no other fruit has ever done. With its rich taste and pulpy texture, it has never failed to surprise us. Thus, to have it in moderation, one can enjoy the King of Fruits, to the fullest and in the best way plausible.
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