MANGO MAGIC!

May 1st, 2017

Presenting a healthy and delicious mango meal – just right for the season!

What’s the best thing about summer? The ‘King’ of fruits, mangoes!
Juicy, sweet and absolutely divine, the mango is much loved and most looked forward to, by everyone!
Mangoes are also loaded with pre-biotic dietary fibre, vitamins, minerals and antioxidant compounds.
Perfectly eaten on their own, mangoes are also delicious in salads, desserts, sambar or chutney.

Mango Panha (Serves: 4)
A healthy drink to keep you hydrated and cool.

Ingredients:

  • Raw mango pulp, 1 cup
  • Jaggery/ sugar, ¾ cup
  • Cardamom powder, ½ tsp
  • A pinch of salt

Method:

  1. Boil raw mangoes and let them cool.
  2. Peel them and take out the pulp.
  3. Add the rest of the ingredients and blend it in the mixer.
  4. Adjust the seasoning.
  5. Add cold water and dilute it to desired consistency.
  6. Garnish with a mango slice, and serve cold.

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Grilled Asparagus & Mango Salad (Serves: 4)
Asparagus is loaded with folate, vitamins A, C, E and B2. This salad is rich in fibre, and helps in digestion and maintaining heart health.

Ingredients:

  • 1 mango, cut into one-two inch pieces
  • Asparagus, 3 pieces
  • 5 black grapes, cut into quarters
  • Roasted almonds, 2 tsp

Dressing:

  • Ginger, grated, 1 tsp
  • Lime juice, 10 ml
  • Basil, chopped, 1 tbsp
  • Crushed chillies, ¼ tsp

Method:

  1. Grill asparagus.
  2. Mix together all the dressing ingredients.
  3. Toss the main ingredients into the dressing.
  4. Garnish with mango and tomato slices, and serve cold.

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Mango Chutney (Serves: 4)
Aids digestion.

Ingredients:

  • Ripe mangoes, cubed, 3
  • dedgi whole red chillies, roasted, 2
  • mustard seeds, ¼ tsp; tamarind pulp,1 tsp
  • jaggery, 2 tsp; coconut, ¾ cup
  • salt to taste

Method:

  1. Coarsely grind together the coconut, red chillies and mustard seeds with little water.
  2. Add in the tamarind pulp and jaggery, and grind again. Take it out in a bowl.
  3. Add mango cubes, salt and mix well.
  4. Garnish with tempered dry red chilli, curry leaf and mustard seeds, and serve chilled.

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Mango Sambar (Serves: 4)
Loaded with essential vitamins.

Ingredients:

  • Tur dal, 200 gms
  • Drumstick, 100 gms
  • Mangoes, ripe and raw, cubed, 1 each
  • Pumpkin, 100 gms
  • Sambar masala, 50 gms
  • Jaggery, 50 gms
  • Tamarind, 25 gms
  • Salt to taste

Tempering: Ghee, 20 gms; curry leaves, 15 gms; mustard seeds, 15 gms; turmeric, 15 gms

Method

  1. Boil the dal; when half-boiled, add vegetables.
  2. Add in the sambar masala and salt.
  3. Wait till the dal gets mashed and the vegetables are cooked.
  4. Add in jaggery and tamarind, and bring to a boil.
  5. Add mangoes.
  6. Heat ghee and temper with the ingredients. Add to the sambar.
  7. Garnish with a few raw and ripe mango slices and coriander leaves, and serve hot.

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Mango Curry (Serves: 4)

Helps balance the nutrients required for your body. Raw mango builds immune system and prevents dehydration.

Ingredients:

  • 1 big raw mango, peeled and cut into small pieces
  • ¼ small onion, chopped; turmeric powder, ¼ tsp
  • chilli powder, ½ tsp
  • green chillies, 5-8; salt to taste
  • Thick coconut milk, 1 cup
  • Thin coconut milk, 2 cups
  • Mustard seeds, 1 tsp
  • Few curry leaves
  • Oil, 1 tsp

Method:

  1. Cook mango, onion, turmeric, green chillies and chilli powder together in thin coconut milk or the second extract of coconut milk. Cook till the mango is well-cooked.
  2. Add salt and the thick coconut milk (first extract).
  3. Heat oil in a pan.
  4. Add mustard seeds and allow it to splutter.
  5. Add curry leaves and sauté.
  6. Add the above seasoning into the curry. Once it comes to a boil, add onion.
  7. Garnish it with raw mango slices, and tempered mustard seeds and curry leaf, and serve hot.

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Kesari Amba Bhaat (Serves: 4)

Helps provide dietary fibre, lower cholesterol and improve bone health, immunity and heart health.

Ingredients:

  • Brown rice, 200 gms
  • 1 mango, cut into cubes
  • Mango purée, 50 gms
  • Ghee, 25 gm
  • Saffron, 5 gms
  • Salt to taste

Method:

  1. Wash rice thoroughly. Drain and keep aside.
  2. Heat ghee in a utensil.
  3. Add enough water for the rice to cook, stir it a little and add the mango cubes (keep some cubes for garnishing).
  4. Add rice, salt and a few strands of saffron.
  5. Once the rice is cooked, add the remaining saffron strands and mango cubes.
  6. Garnish with tempered curry leaves, mustard seeds, dry red chilli, chana and urad dals, and serve hot.

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Mango Chia Popsicles (Serves: 4)
Chia seeds are good coolants. They are full of fibre, relieve constipation and acidity, and help in digestion and weight loss.

Ingredients:

  • Mango, chopped, 3 cups
  • Tender coconut water, 300 ml
  • Chia seeds (sabja), 1 tsp

Method:

  1. Place the chopped mango and coconut water in a blender, and blend until smooth.
  2. Stir in the chia seeds.
  3. Pour the mixture into popsicle moulds and place a wooden stick into each of them.
  4. Freeze until frozen solid; for at least six hours.
  5. Serve cold.

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