Spotlight on Mangos & Avocados



When eaten together, mangos and avocados are a fresh and flavorful, healthy combination.  Mangos and avocados are great together since they are both refreshing.   Both are a good source of fiber, vitamin C and beta-carotene.   Avocados are also a good source of vitamin E and folate and contain healthy fats.


Choosing, Storing and Cutting a Mango
  • Choosing a mango -- The ripeness of a mango can be determined by either smelling or squeezing the fruit.  A ripe mango will have a full, fruity aroma that comes from the stem end. Mangos are ready to eat when they are slightly soft to the touch.
  • Storing a mango -- Store mangos at room temperature. They will continue to ripen and become sweeter over several days.  Once ripe, the mango can be store in the refrigerator for up to 5 days. 
  • Cutting a mango -- A sharp knife and cutting board is needed to cut the mango.  Cut the fruit into halves and then into chunks.  For detailed instructions on how to cut a mango, visit the National Mango Board.
  • Mangos go well with many snack foods including smoothies, salsas, fruit kabobs, or mixed in yogurt.
Choosing, Storing and Cutting an Avocado
  • Choosing an avocado -- Look for an avocado that is heavy for their size and free from blemishes and bruises.  In the store, avocados are usually firm and need a few days to soften and ripen at home. Avocados are ripe when they give in to gentle pressure. 
  • Storing an avocado -- To speed up the ripening process at home, place avocados in a paper bag and leave them at room temperature for two to four days.  Ripe avocados can be stored in the refrigerator for up to 7 days.
  • Cutting an avocado --  A sharp knife and cutting board is needed to cut the avocado.  Cut the avocado into halves, remove the pit and then the avocado can be scooped out.  To see more detailed instructions on how to cut an avocado, visit the Hass Avocado Board.
  • Avocados can be cut up and added to salads, salsas and other dips.  Avocados can also be mashed and spread onto sandwiches in place of mayonnaise
Try our Veggie Bean Wrap and Mango Smoothie with your family this week!


PRINT RECIPE

No comments

Post a Comment

This institution is an equal opportunity provider. This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefits.dhr.state.md.us/.
© Eat Smart, Be Fit Maryland!Maira Gall