Five Healthy and Delicious Mango Recipes - That’s it Nutrition

Five Healthy and Delicious Mango Recipes

It’s hard not to love the mango. What other fruit is so juicy and so utterly sweet when it’s perfectly ripe?

 Mangoes are not only good, but good for you. They’re rich in Vitamin A as well as beta carotene and other flavonoids. Mangoes are also a good source of potassium, Vitamin C and Vitamin B6. We love them in our That's it. Apple + Mango Fruit Bars, but here are some other delicious recipes to incorporate more of this delicious fruit into your diet:

Mango Slush with Beets

1 lb. beets

1 lb. frozen mango chunks or 3 lbs. fresh mangoes, pitted, peeled, cubed

1 tbs. cider vinegar

Mango vinaigrette

Baby salad green leaves

Preheat oven to 400 degrees F.

Line a baking sheet with aluminum foil.

Place the beets on the foil, add a couple of tablespoons of water, then press together the edges of the foil to form a packet for the beets. Roast for about 30 minutes. Be careful when opening the packet because it will be hot and steamy.

As the beets roast, puree the mangoes into slush in a blender. Reserve three tablespoons for the vinaigrette and add the cider vinegar to the rest.
Let the beets cool completely, and then peel with fingers. Cut into wedges. Put in a bowl and toss with the mango vinaigrette.

To serve, spoon three to four tablespoons of the mango slush onto four salad plates. Spread into a circle. Then, carefully place the cut beets on top. Top with salad greens and serve at once.

Mango Vinaigrette

1/2 tsp. minced garlic

1 tbs. cider vinegar

1 tbs. fresh squeezed lemon juice

3 tbs. reserved mango slush

1/4 tsp. salt

5 tbs. extra virgin olive oil

Combine the garlic, vinegar, lemon juice mango slush and salt in a bowl, and whisk to blend.  Slowly add oil while whisking. Cover tightly and put in the fridge. It can last three weeks or longer.

Mango Cantaloupe Soup

1/4 cup sugar

1/4 cup boiling water

2 mangoes, peeled, seeded and cubed

1/2 medium cantaloupe, peeled, seeded, cubed

1 1/2 cups milk

3/4 cup heavy cream

2 tbs. lemon juice

1/8 tsp. ground cinnamon

Dissolve the sugar in the boiling water, and then set aside to cool.

In a food processor, add half the fruit and 1/4 cup of the milk. Process until smooth.

Pour the fruit mix through a strainer into a large bowl and discard the pulp. Set aside.

Repeat the process with the rest of the fruit and 1/4 cup of the milk.
Stir in the sugar, the rest of the milk, 1/2 cup of the cream, lemon juice and cinnamon into the fruit mixture. Cover and chill.

Pour the rest of the cream into a pastry bag, and then drizzle horizontal lines of cream across each bowl of soup. Then, use a toothpick to make a wavy design.

Mango Mousse

2 ripe mangoes, peeled, seeded and chopped

1/2 cup Greek yogurt

1 small banana

3 drops pure vanilla extract

3 ice cubes

Garnish

4 sprigs of mint

4 slices kiwi fruit

Place the mangoes in the blender with the yogurt, banana, vanilla and ice cubes. Process on low, and then increase to medium until smooth. Remove any large pieces of ice that remain.

Pour the mixture into sherbet dishes and garnish with mint sprigs and a slice of kiwi fruit.

Mango, Grapefruit and Avocado Salad

1/2 cup of red onion, minced

2 pink grapefruits, peeled, sectioned

1 or 2 ripe mangoes

Pinch of salt

1 tsp. of sugar

1 ripe avocado

Cayenne

Torn cilantro leaves

Place the onion in a strainer over the sink. Pour a pot of boiling water over it and let it drain for five minutes.

Put the grapefruit in a medium bowl. Add the mango. Stir in the onion along with the salt and the sugar. Cover and refrigerate.

Just before serving, peel, pit and cube the avocado and gently add it to the mixture. Add some cayenne to taste and some cilantro leaves. Serve cold.

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