As a Latino dietitian, I am always looking for creative ways to incorporate the most nutritious foods without sacrificing flavor. That being said, some of the most deliciously tasting and nutritious foods come from my very own Caribbean roots, which I personally love to incorporate in my dishes. There are a vast number of items that deliver both nutrition and bold flavor, one of them being my favorite, the mango.
Did you know that mangos are considered a super fruit? They are bursting with antioxidants and are packed with over 20 different vitamins and minerals such as vitamin A, vitamin C, vitamin B6, and copper, which are nutrients that play an important function in the immune system.
In addition to the antioxidant benefits, another attribute of the mango is that a one-cup serving is just 100 calories, delivering both the health factor as well as the sweet and tangy flavor your palate desires. An important detail that must be considered is that there are really no limits on how to eat mangos! Introducing mangos to your main dishes can be as simple as adding diced mangos to a mix of greens drizzled with oil and vinegar or as complex as making a cheesecake or a sauce for your favorite entrees.
To get you started I have included 5 simple ways to incorporate delicious mangos into your meals plus one of my favorite mango recipes:
Salad on a stick = Mango + cucumbers + grape tomato
Kabobs = Mango + peppers + salmon + onions
Sorbet = Mango + lemon juice + sugar
Summer Salad = Mango + spinach + black beans + peppers + queso fresco
Mango BBQ Sauce = Mango + BBQ sauce + pulled chicken + pickles
Summer Mango Salsa
1 medium mango, diced
1 medium cucumber, seeded, diced
½ cup canned whole kernel corn, drained
¼ cup green or red bell pepper, diced
1/2 cup canned black beans, drained and rinsed
2 tablespoons fresh lime juice
2 tablespoons orange juice
1 tablespoon fresh cilantro or parsley, finely chopped
1/2 jalapeno pepper, seeded and finely chopped
½ teaspoon salt (optional)
Gently toss all ingredients together. Serve over fish, poultry or a bed of lettuce.
Yield: 4 cups