Mango Mania
Mangoes are known as the KING OF FRUITS. Loved by everyone, without them summer seems colorless and tasteless. Ripe mangoes are sweet and full of vitamins and minerals whereas raw mangos are tangy, crunchy and mouth watering. No spicy dish is complete without them. In addition to this, they are also popular ingredients in drinks, pickles and sauces.
Now we all know how tasty mangoes are, but do you know exactly how nutritious they are?
Mangoes (especially the raw green ones – keri) are extremely beneficial to our health:
- Prevents dehydration by decreasing loss of sodium and water from body
- Mangoes are energy boosters as they are full of vitamins and minerals
- They are abundant in vitamin C: a powerful antioxidant that not only promotes gum and bone health but also improves healing power.
- High iron content contributes towards increasing hemoglobin levels of the body, which combats anemia.
- Contains Niacin, which protects the heart against many diseases by lowering cholesterol and improves elasticity of blood vessels.
Furthermore, eating Mangoes can also help to relieve indigestion, acidity and any morning sickness during pregnancy. People with liver diseases can also enjoy them without experiencing any harmful effects.
Hopefully, the aforementioned information will encourage you to eat mangoes regularly during the summer.
Now I will be sharing with you a simple (but very delicious!) mango chutney recipe which you can enjoy on it’s own or as a dip alongside your meal.
| INGREDIENTS | |
| Raw Mangoes | 2 kg |
| Sugar | 1 Kg |
| Chopped and peeled Almonds | 1/2 cup |
| Mustard seeds | 1.5 tsp |
| Red pepper flakes (dry) | 1 tsp |
| Garlic clove (dry) | 1 tsp |
| Ginger (chopped) | 1.5 piece |
| Vinegar | 1/4 cup |
| Water | 1/2 cup |
| UTENSILS | |
| Non-stick pan with cover | 1 medium |
| Wooden spoon for mixing | 1 |
| Glass jar with lid (storage) | 1 |
RECIPE:
- Wash and dry raw mangoes and peel hard green skin.
- Cut mangoes into thin long slices.
- Boil the mango slices and 1/2 cup of water in a COVERED nonstick pan, at low flame till they become soft.
- Add 1/2 to kg sugar to the mixture and melt it.
- Add Mustard seeds, dried red pepper flakes, garlic, ginger and vinegar and cook at medium flame for 5 minute.
- Now to make the mixture thick, REMOVE lid of pan.
- Cook the mixture for 45 min to 1 hour at medium heat till it gets thick.
- Pour it into glass jars for storage.
- Close the lids, once jars are cool.
Enjoy and share with your friends!
Dr. Ayesha Azam Khan