Published On: 30 January 2025907 words4.5 min read
Published On: 30 January 2025

Mangos are one of the most delicious and versatile fruits – no wonder they are known as the King of Fruits! They are edible stone fruits which are interestingly related to cashews and pistachios! Native to India and South East Asia, mangos have been cultivated for over 4000 years with over 1000 varieties now grown in various parts of the world. Not surprisingly, mangos are the national fruit of 3 countries: India, Pakistan and the Philippines.

Historically, mangos are a symbol of life, love and happiness. Mangos are inextricably connected with folklore and religious ceremony in India with friendship being symbolized through presentation of a basket of mangoes. Buddha is said to have meditated in a mango grove, resting in the glorious shade of the trees. Throughout recorded history, every part of the mango (fruit, skin, leaves, bark and pit) has been used in traditional remedies.

Mango seeds are notoriously difficult to transport as they retain their viability for only a short time. With early methods of transport taking months, mangos were only introduced into the Western world in the 1700 where they were successfully cultivated in Brazil.

Mangos can be grown in a wide variety of climates from tropical to arid. They have been cultivated for centuries in South Africa, largely in the warm Hoedspruit region in Limpopo province, but are now increasingly cultivated in the Western Cape too. I have included one of my favourite recipes for you to try – Fresh Mango Delight – a refreshing fusion of fresh mango, cream and yoghurt. Keep reading to find this delicious, easy recipe.

Mango-nificence: What’s in it for me?

Delicious mangos boast an impressive range of nutrients with a delightfully low calorific value. Just ¾ cup (124 g) of fresh mango contains only 70 calories yet supplies healthy quantities of Fibre (70 % of daily value or Dv), Vitamin C (50 % of Dv), Folate (15 % of Dv), Vitamin A (8% of Dv), Vitamin B6 (8% of Dv), Copper (15% of Dv).

Mangos fall into the category of low glycemic foods which assist in maintaining normal blood glucose levels. Packed with polyphenols which act as antioxidants they play a role in skin health and anti-aging by helping synthesize and stabilize skin proteins. Ongoing research into the health benefits of mangos indicate that consumption of mango impacts heart health, intestinal microbial composition, supports normal cholesterol levels, may suppress the growth of breast cancer cells and alleviates symptoms of constipation.

While this King of Fruits obviously packs serious nutritional punch, it is also wise not to overdue it but to keep consumption of any food to moderate levels. It is worth noting that just 160 g of DRIED mango contains a whopping 510 calories.

Varieties and Selection of Mangos!

Mangos are a summer fruit, with the season running from November to May in South Africa. Our mango season kicks off with the availability of red skinned Tommy Atkins mangos and ends with green-skinned Keitt. The main varieties of mango that we get in South Africa include Tommy Atkins, Heidi, Shelley, Rosa and Keitt – my personal favourites being Tommy Atkins and Shelley varieties.

Mangos should not be selected from grocery stores based on their colour as this gives no indication as to the ripeness of the fruit. Picking up a mango and giving it a gentle squeeze is a far better indicator of ripeness. A ripe mango will give a little under your fingers when squeezed, regardless of its colour.

Mangos continue to ripen at room temperature, so it is best to store ripe mangos in the fridge to prevent over ripening. To speed up mango ripening, place the fruit in a paper bag out of the fridge – ripening should take place within a few days.

When peeled and cubed, mango can last several days in an airtight container in the fridge and up to 6 months in the freezer. Frozen fruit does however change in texture, and should only be included in smoothies or cooked dishes for optimal results.

An A-Peeling Hack To Use for Mango

I came across this fabulous hack for creating cubed mango in minutes:

Source Mango.org (nutrition handout)

Mango-licious!

If you are looking for a fresh, summery dessert which compliments spicy main meals particularly well, give my Fresh Mango Delight recipe a try. This uniquely South African dessert is tangy, fresh and light – perfect for hot summer days. It can be made in minutes many hours before needed, then left to fuse together in the fridge until serving time.

Fresh Mango Delight

Ingredients:

  • 2 large mangoes – peeled and sliced thinly
  • 375 ml thick/Greek plain yoghurt (1 cup + 125 ml yoghurt)
  • 185 ml whipping cream (1/2 cup + ¼ cup cream)
  • 250 ml dark brown sugar/demerara sugar (1 cup) – or to taste

1 large glass serving dish or 6 – 8 serving glasses

Method:

  1. Peel and slice the mangoes into bite size pieces or cubes.
  2. Beat the cream until stiff in a large bowl.
  3. Fold the yoghurt into the cream.
  4. Place a layer of half the sliced mango into the bottom of the
    glass bowl.
  5. Spoon just less than half the cream/yoghurt mixture over this
    mango, smooth flat with a spoon.
  6. Sprinkle half the dark brown sugar over the top of the creamy
    mixture.
  7. Repeat, starting with mango, then yoghurt cream mixture and
    end by sprinkling the remaining sugar over the top.
  8. Clean any spills off the side of the glass bowl.
  9. Cover and place in fridge for 8 – 10 hours (or overnight).

NOTE: The sugar will turn syrupy and the mango and yoghurt/cream mixture will blend together overnight to form a wonderfully creamy yet fresh dessert.

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