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mangoes

Mangoes come in a rainbow of colours and a variety of shapes.  Whether it’s yellow, orange, green or a blush red, one thing is for sure – they will be sweet and juicy!

How to Select Mangoes:

You know a mango is ripe when it softens gently when squeezed, it will also smell sweet and be very aromatic. Avoid mangoes that have shriveled skin or bruised skin.

How to Store Mangoes:

Unripe mangoes can be left to ripen at room temperature; a fruit that is still hard will ripen in about a week, or faster if it is placed in a plastic bag.  Judge ripeness by the smell and feel rather than colour.  Ripe mangoes can be kept in the refrigerator for a few days but should be enjoyed promptly.  They’ll go black if left in a cold environment for too long.

How to Prepare a Mango:

Mangoes should be eaten peeled, as their skin may be irritating to the mouth.

Mangoes are a bit tricky to slice since they have a huge oval seed in the middle.  First, you’ll want to rinse the fruit, then peel the skin off and stand the mango upright. Using a very sharp knife, slice through the fruit on one of the wider sides (about a half inch from the centre).  It’s also called the cheek of the mango.  If your knife hits the seed, move your knife over a bit more.  Repeat on the other side. Watch this video to learn a couple ways to slice and dice a mango.

Cooking Methods:

How to Sautee: Choose firm-ripe fruit for sautéing. Peel and slice the mangoes, then sauté until the slices are hot (about 3 minutes).

Freezing: Cut mangoes into chunks, and arrange in a single layer on a shallow pan; freeze solid. Transfer to plastic bags and store in the freezer for up to 6 months.

Mango Varieties: There are over 1,000 different varieties of the mango, some of which are round, while others are oval. The fruit averages 4 inches in length and weights between 9 ounces and 3 pounds.

Mango Tips:

  • 1 large mango will yield about 2 cups of chopped mango.
  • The juicy flesh of a peeled mango can be hard to hold firmly.  To help stabilize it, slice a little off the bottom of the mango to stop it from rolling as you slice and dice it.
  • Mango juice will stain clothes, so be careful when preparing.
  • Try substituting mangoes for peaches in a recipe.
  • It can be hard to peel a slightly soft mango using a vegetable peeler.  To make it easier, slice a little off the top of the mango.  This will give the peeler an edge to peel from.
  • When mangoes are nice and ripe, the peel will come away from the flesh by just bending it backwards
  • If mangoes are on sale, buy a few, peel and cube the flesh, then freeze for later use in smoothies.

Mangoes go well with:

Mangoes go well with bananas, the combination of these two flavours work especially well together in a smoothie. Mangoes also go well with jalapeno’s, coconut, cream, ginger, lemon and lime, red onions, legumes, fish, duck, orange, pineapple, pork, rum, and sugar.

Serving Ideas: Serve mango sliced on cereal, crepes, waffles or French toast, or mix them in a fruit salad or spinach salad. It is a popular flavoring in yogurt, ice cream, and sorbets. Mangoes are also made into jams, jellies, marmalade’s, compote, and juice.

Grill mango slices with other tropical fruits. Serve alongside greek yogurt, ice cream, or sprinkle with toasted coconut or a prefect summer dessert.

Make a mango salsa using mangoes, red onion, cilantro, red pepper, lime juice, and jalapeno. Top baked or barbequed salmon with this salsa for a tropical twist.

Nutrition:

According to the Canadian Nutrient File, 100 g of mango contains 65 calories, 81% of vitamin C, 7% of fibre (1.8 g), 6% of folate, 6% of copper, 5% of vitamin K, 4% of potassium, and 4% of magnesium.

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