Ripe mangoes are an excellent source of vitamin A,C and E, beta carotene, potassium and are a great source of fiber. 100g of the mango flesh has 235kJ (56 calories).
How To Use Mangoes?
- Raw Mango: Great for pickles.
- Drinks - for a cool treat, the mangoes may be pulped and frozen into ice cubes, ready to use in your favourite drinks.
- Desserts - Ideal for use in juice, smoothies, ice cream, fruit salad, cheesecakes, mousses, puddings, crepes and fruit salads, cocktails and fruit punches.
- On the side - Tantalise in jams, chutneys, pickles, dips.
Dessert Recipes
Mango Lassi recipe
Recipe type: Reduced fat, reduced cholesterol and low sugar
Preparation time: 60 minute
Ingredients:
- Evaporated skim milk 400g
- Low fat cream 500g
- Mango, ripe 500g or equivalent pulp/puree
- Raisins (kishmish) 1 Tbsp
- Sugar to taste (see tip below)
Preparation
- Loosen each mango by pressing with thumb, fingers and palm of both hands. Open mouth and take out the pulp/puree/juice. Keep aside.
- Beat evaporated milk, cream and raisins in a mixture until thick and fluppy. Add mango pulp/puree/juice and beat for about a minute.
- Take 6 tea plastic cups (size about 250ml) and pour mango mixture.
- Cover the cups and freeze.
- To serve, dip a cup in hot water for a few seconds and invert onto a service plate.
- Garnish with a cube of mango pulp or with a slice of seasonal fruit.
Tip: Increase the amount of raisins to minimize sugar.
Recipe type: Fat free, cholesterol free
Preparation time: 10 minute
Ingredients:
- Mango ripe, 1 large size or Mango pulp 1 cup
- Skim Yogurt 1 cup
- Water, 2.5 cup
- Crushed ice or ice cubes, 1/4 cup
Preparation
- Loose mango well by pressing between thumb and fingers. Squeeze the mango to take out pulp. Do not mix water.
- Blend mango pulp, yogurt and water in a blender until smooth.
Serve with crushed ice or ice cubes or chilled.
