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!

Recipe Spotlight: Fruit Salad with Jicama

 

Fruit salad make the perfect addition to a late-summer barbeque.  The sweet, juicy flavors of fresh fruit can be eaten as a side dish, a dessert, and even part of breakfast in the morning.  Creating fruit salad in the kitchen is a great way to let kids try new fruits.

Try a tropical fruit salad with jicama, mango, kiwi, papaya, and watermelon. Some of these fruits may not be familiar to your children.  Let your child help prepare them in the kitchen and they are more likely to give the new fruits a try.  Let your child help wash and mix the fruit together, checking out the different textures and smells.


Fruit Salad with Jicama
Serves: 6

Ingredients: 
1 jicama, washed and sliced in thin strips
2 cups watermelon or cantaloupe, cut in cubes
1 mango, washed, peeled and cut in cubes
1 papaya, washed, peeled and seeded, cut in cubes
1 kiwi, washed, peeled and cut in cubes
1/2 lime, juiced
1/4 teaspoon salt
1/4 teaspoon chili powder


Directions:

1. Add fruit to large bowl.
2. Sprinkle the lime juice over the fruit.
3. In a small bowl, mix the salt and chili powder.  Sprinkle mixture over fruit.
4. Chill in the refrigerator before serving.

Gather all of your ingredients!

 

 

 

Peel the jicama and then cut into thin strips.

 

Peel the kiwi and cut into cubes.

 

 

Remove the seeds from the papaya, peel and cut into cube pieces.

 

Cut watermelon in half and then cut cube pieces.

 

 

 

Cut mango in half, remove the pit and cut into cube pieces.

 

 

Add cut up fruit into one large bowl.

 

 

 

 Now it's time to add the additional ingredients to the salad.

 

 

Squeeze juice from 1/2 lime onto fruit.

 

 

 

 

In a small bowl, mix together salt and chili powder.  Sprinkle on bowl of fruit.

 

 

 

 

 

Place in the refrigerator until chilled!