Spotlight on Mangos

 Recipes

Fruit Salad with Jicama
Mango Salsa
Mango Smoothie
Rainbow Salad
Rainbow Wrap

What fruit is related to cashews and pistachios, and was first grown in India over 5,000 years ago? Answer: Mangos! While mangos are popular for their tropical flavor, they are also very good for you! Mangos pack a big punch of vitamin C. A ¾ cup serving provides 50% of the recommended daily amount. They also contain good amounts of vitamin A and B as well as folate. The fiber in this tropical favorite helps with digestion and feeling full after eating. Keep reading for some tips on how to buy, store, and cook with mangos! 

Buying

Mangos come in many forms at the grocery store.

• Fresh -  Fresh mangos will be in the produce section and may come in a variety of colors; green, yellow, and red. Color does not indicate the ripeness of the fruit, so instead judge by how it feels. A ripe mango will be slightly soft. Harder, unripe mangos will ripen with time, like a peach or avocado. 
• Frozen - Frozen mangos are a time-saver as they are already peeled and diced. You can use them straight from the freezer for smoothies. Once thawed, the frozen mangos will be softer than fresh mangos but can still be used in most recipes. 
• Canned and Dried - Mangos also come canned and sometimes even in individual serving cups. Look for the mangos packed in 100% juice. Dried mangos can be a sweet, chewy treat! Choose dried mangos that don’t have added sugar - they are already sweet enough.  

Storing

If you have unripe mangos, ripen them on the counter at room temperature until they become soft, which may take a few days. Or, place them in a paper bag to help the process. Once a mango is ripe, it should be kept in the refrigerator, for up to 5 days. Cut mango can be stored in a sealed container for several days or in the freezer for up to six months. 

Cooking

The first step in cooking with mangos is to cut them up. This can be tricky if you don’t know how. There is a large, flat pit or seed inside the mango which needs to be cut around. There are multiple methods to do this easily. Try this quick method for cutting into cubes, or try it like in this video to get bigger slices. Below are some ideas for incorporating mangos into your meals anytime of day: 

• Breakfast: Try making Peach Muffins with Oatmeal Topping but replace the peaches with diced mango. For a tropical flavor, put diced mango and shredded, unsweetened coconut on top of oatmeal or pancakes. 
• Lunch: Mangos make a great addition to sandwiches, wraps, and salads. You can even add them to a quesadilla!
• Snack: Mangos add sweetness to any smoothie. You can get creative with your own recipe! Jazz up plain yogurt with some diced mango mixed in. For a hearty snack, make some mango toast. Spread a layer of peanut or sunflower butter on toasted whole wheat bread, then place thin slices of mango on top.
• Dinner: Grilling some chicken or fish for dinner? Serve it with this zesty Mango Salsa, which also makes a great topping for black beans and rice. Mix mango chunks into your favorite veggie stir fry for a new twist!