Green Mangoes: A Tangy Delight with Health Benefits
Introduction
Green mangoes, also known as raw mangoes, are a delightful fruit with a
tart flavour. They’re widely used in South Asian cuisine and have gained
popularity worldwide. In this article, we’ll explore the benefits of
green mangoes, how to choose the ripest ones, and even whip up a simple
green mango mash recipe for both the UK and USA.
How to Choose Ripe Green Mangoes
- Colour Isn’t Everything: Don’t rely solely on colour. Mangoes come in various hues (yellow, orange, green, red, or purple). Instead, use the squeeze test:Gently squeeze the mango. If it gives slightly, it’s ripe.
- A medium-ripe mango should be firm, not mushy.
- Sniff the stem end – ripe mangoes have a fruity aroma.
Health Benefits of Green Mangoes
Rich in Nutrients: One cup (165 grams) of fresh green mango provides an
impressive array of nutrients:
Vitamin C: Nearly 67% of the
Daily Value (DV), supporting immunity and cell repair.
Copper: 20% of the DV, essential
for various bodily functions.
Folate: 18% of the DV, crucial during pregnancy.
Vitamin B6: 12% of the DV, aiding
metabolism.
Vitamin A: 10% of the DV, promoting healthy skin and vision.
Vitamin E, Vitamin K, and more.
Low in Calories: Green mangoes are a guilt-free treat! With fewer
than 100 calories per cup, they’re perfect for
weight-conscious eaters. Their low calorie density helps
prevent overeating.
Green Mango Mash Recipe
This quick and easy recipe combines the tanginess of green mangoes with tender fish.
Ingredients:
- 2 small green mangoes (unripe), peeled and sliced
- Bit lobon/black salt/kala namak/himalayan black salt
- Chili powder
- Mint leaves
- Naga chili for more special.
Instructions:
- Peel the Mangoes
- Cut the mangoes using a slicer or vegetable cutter.
- Take mangoes pulps, chili powder, naga chili, beet salt and mint leaves in a bowl.
- Mix well with spoon or hand mixer or hand.
Serving:
- Serve with hot achari rice and khichuri.
- Refrigerate and eat after cold for more flavour.
Enjoy the vibrant flavours
of green mangoes
in this delightful curry! 🌶️ðŸ¥
Remember, green mangoes are versatile – use them in salads, chutneys, or even as a refreshing snack. Happy mango munching! 🌟
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