Vegan Cooking Tips
Quick and Easy Ideas for Mangoes
By Chef Nancy Berkoff, EdD, RD
What's the most widely eaten fruit in the world? That's right! Mangoes. The mango outdoes the apple, orange, and banana in yearly sales and possibly in available nutrition. Fresh and frozen mangoes, and mango nectar are excellent sources of both vitamin A and vitamin C, as well as a good source of potassium.
The mango is a close cousin of the pistachio and the cashew, grows in tropical climates, and is very prolific. One 50-foot tree can have an annual yield of 100 mangoes.
There are many varieties of mangoes, ranging from tart green to sugary gold. The majority of fresh mangoes sold in the United States are plump and mild-flavored. You may also be able to find Ataulfo mangoes, slender and a bit acidic in taste.
There is a technique to master for peeling fresh mangoes. The National Mango Board has detailed peeling information, as well as recipes, for getting the most from your mango. See: www.mango.org
Fresh, ripe mangoes can be peeled and eaten right on the spot. Some people jazz up fresh mango with a coating of chili powder and/or a squeeze of lemon. Fresh mango can be added to salsas or used to create a condiment of minced mangoes, onion, and fresh corn. Very ripe mango can be puréed with silken tofu, poured into a prepared pie shell, and frozen for a vegan mango mousse pie. Mango pieces can be tossed on top of hot or cold cereal or yogurt or added to smoothies.
When mangoes are plentiful in the market, purchase extra, allow to ripen, peel, cut into chunks, and freeze. Frozen mangoes can be puré into a mango sorbet that tastes rich and creamy; diced and used as a garnish in beverages; or eaten as a cool, quick snack.
Mango works well in savory dishes, such as stir-fried with rice or pasta, tossed with chopped sweet onions, red and green bell peppers, and garlic. Create your own mango rice by adding chopped mangoes to cooked rice, along with your favorite fiery spices, chopped fresh chiles, and a sprinkling of peanuts or soy nuts.
Get this recipe at www.vrg.org/blog/2021/11/18/savory-mango-stir-fry
