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| Fresh Sliced Mangoes |
Mango is known as the "the king of fruit." California is home to a big crop of Green Keitt Mango, are the best-tasting variety. These California mangoes are available from late July to mid- October.
Mangoes are in season during the summer season, so take advantage of the ripe fruit then, which will have intense natural sweetness. Mangoes have an intensely sweet and luscious texture that is hard to resist.
Cooking softens the texture and brings out its natural sugars.
Here are some tips and an excellent recipe for enjoying the world's most popular fruit.
Spicy Mango Ketchup Recipe
This easy recipe prepares unique tangy mango ketchup.
Use this mango ketchup the same way you would use tomato ketchup. It is especially good on hamburgers, chickens, hotdogs, sandwiches, fried or steamed sea foods, crab cakes and spread on a BLT.
You can use it fresh for clarity of flavor in salads and relishes.
INGREDIENTS:
1 mango, peeled, flesh chopped (If there are no fresh mango available you can use canned mangoes. I tried this high quality canned mangoes from Dole.)
1/4 cup (45 g) chopped tomato
1 tablespoon (15 ml) rice vinegar
1/4 cup (60 ml) pineapple juice
Salt
1 tablespoon (8 g) chili powder
1 teaspoon (2 g) ground cinnamon
1/2 teaspoon ground nutmeg
2 teaspoons (5 g) ground cumin
2 teaspoons (10 ml) canola oil
2 cloves garlic, minced
COOKING DIRECTIONS:
1) In a large, dry, nonstick skillet, toast the chili powder, cinnamon, nutmeg, and cumin until fragrant and beginning to smoke.
2) Add the canola oil and stir in the garlic, mango, and tomato. Cook for 5 minutes on low heat.
3) Add the vinegar and pineapple juice. Let cool slightly and transfer to a blender.
4) Blend until smooth.
5) Add salt to taste.
6) Keep covered in the refrigerator for up to 1 week.
Try One of These Delicious Ketchup Recipes:
How to Make Plum Ketchup? - Spiced Plum Ketchup Recipe
How to Make Homemade Smoked Tomato Ketchup- Healthy Homemade Ketchup
Mango Ketchup Cooking Tips
a) Adding vinegar improves the familiar flavor just enough to elevate this combination to delicious level.
b) Use light vinegars for this combination—Champagne, rice, or sherry—although a basic white vinegar works as well. I usually get mine from Amazon.com. Try my favorite band, https://amzn.to/2XgNFOj
Avoid red wine or balsamic vinegars here (they’re great for other combinations), as their strong tastes and dark colors will overwhelm the flavor combination.
c) For less than perfectly ripe mango, consider waiting a few days before using it or roasting it with orange juice to bring out the sugars.
d) Cinnamon gives the mango a contrasting flavor factor compatible with both you savory and sweet foods.
e) This mango ketchup recipe uses ground cinnamon as seasoning and toasts it to improve its flavor.
Grind your own cinnamon by chopping the sticks roughly with a knife and then grinding in to a spice grinder or cleaned-out coffee-bean grinder. This will give fresh cinnamon flavor.
Mango Health Benefits
Eating mangoes regularly can help your skin, hair, eyes, heart and immune system.
Mangoes are low in calories and sodium.
Mangoes are also full of vitamins and antioxidants, especially vision-protective vitamin A: one mango provides 45% of your daily value.
The antioxidants lutein and zeaxanthin found in mangos help your eyes in several ways.
Other phytochemicals are present in mango peel and pulp, such as the triterpene and lupeol.
Other Mango Nutrition Benefits
1 cup of fresh mango slices provides:
1 gram of protein
3 grams soluble fiber
12 % daily value for vitamin E
17 % daily value for vitamin B6
Mango is super rich in beta-carotene
3 mg sodium
28 grams carbohydrate
0.5 grams fat (0.2 monounsaturated fat, 0.1 g polyunsaturated fat)
Mango also supplies about 75% of the daily minimum vitamin C intake. This nutrient is needed to produce collagen. Collagen is a type of tissue that gives skin its elasticity and helps prevent wrinkles and skin sagging.
Does Mangiferin Prevent Cancer?
Mangoes may protect against cancer. The fruit packs over a dozen types of polyphenols.
Mangoes are a good source of Mangiferin. Mangiferin (1,3,6,7-tetrahydroxyxanthone-C2-ß-D-glucoside) is a bioactive ingredient predominantly isolated from the mango tree and fruits, with potent antioxidant activity and multifactorial pharmacological effects.
Mangiferin protects against several human cancers, including lung, colon, breast, and neuronal cancers, through the suppression of tumor necrosis factor a expression, inducible nitric oxide synthase potential, and proliferation and induction of apoptosis.
Several research studies indicated also its ability to inhibit cancerogenesis and cancer cells growth by apoptosis induction in vitro and in vivo.
Mangiferin is also antidiabetic, antitumor, lipometabolism regulating, cardioprotective, anti-hyperuricemic, neuroprotective, antioxidant, anti-inflammatory, antipyretic, analgesic, antibacterial, anti-viral and immunomodulatory effects.
Based in latest scientific studies, mangiferin decreased diabetic-enhanced lipid peroxidation products - thiobarbituric acid reactive substances (TBARS) formed as degradation products of fats - down to the healthy level.
It is also used in cosmetics, due to antioxidant and UV-protecting properties.
REFERENCES:
David W. Group. 2015. Encyclopedia of Mind Enhancing Foods, Drugs and Nutritional Substances, 2nd Revised Edition. McFarland. ISBN-13: 978-0786441426
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He L, Peng X, Zhu J, Chen X, Liu H, Tang C, Dong Z, Liu F, Peng Y. Mangiferin attenuate sepsisinduced acute kidney injury via antioxidant and anti-inflammatory effects. Am J Nephrol. 2014; 40(5):441–50. doi: 10.1159/000369220.
Kostermans, AJHG; Bompard, JM. 1993. The Mangoes: Their Botany, Nomenclature, Horticulture and Utilization. (https://books.google.com/books?id=UpstquPSMYoC). Academic Press. ISBN 978-0-12-421920-5.
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Muhammad Imran, Muhammad Sajid Arshad, Masood Sadiq Butt, Joong-Ho Kwon, Muhammad Umair Arshad, and Muhammad Tauseef Sultan. 2017. Mangiferin: a natural miracle bioactive compound against lifestyle related disorders. Lipids Health Dis. 2017; 16: 84. BioMed Central. Published online 2017 May 2. doi: 10.1186/s12944-017-0449-y. PMCID: PMC5414237. PMID: 28464819. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5414237/
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Robert Krause, Molly Krause. 2013. The Flavorful Kitchen Cookbook: 101 Amazing 3-Ingredient Flavor Combinations. Fair Winds Press. ISBN-10: 1592335896
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