The queen of the exotic fruit takes to the stage!
Whether in a smoothie, a fruit salad or a curry – the healthy mango is the star of sweet, savoury, warm and cold dishes.
Mangoes grow on broad-leaved, evergreen trees located in tropical areas. The best known are those with a leathery yellow-orange skin. There are over 1,000 different varieties and amongst these, there are also trees with fruit that retain a strong green colour when ripe. It’s common amongst all mangos to have a high beta-carotene content, a precursor of vitamin A, a juicy pulp and a pleasantly sweet taste.
The easiest way to peel a mango is by first cutting it in half around the stone in the centre with a glass ready-to-hand. Slowly separate the two halves. Then gently push the glass into the bottom edge of one half between the pulp and the skin, “spooning” the pulp into the glass. It is then easy to slice the mango and prepare into strips or cubes.
Class |
Mangifera |
Calories |
approx. 50 to 60 kcal per 100g |
Nutrients |
13g carbohydrate, 1.7g fibre, 0.2g fat, 0.8g protein |
Season |
available year-round from various areas |
Storage |
at room temperature, not in the refrigerator |
Shelf life |
eat ripe fruit as soon as possible, unripe fruit can keep for a few days |
The mango is originally from India where, according to dated recordings, it has been cultivated for over 4,000 years. Now it has a home in the USA, Africa, many Southeast Asian countries and even in the South of Spain. Between September and November these “European” mangoes can be seen in Swiss supermarkets. Most of the fruits available here come from Peru and Brazil.
The mango tree prefers warmer climates and has salmon-coloured leaves early on which then assume a dark green colour. Other types can grow in a variety of climatic conditions. All mango trees need 3 to 6 months until the fruit is ready to harvest.
A mango is ripe when the skin gives way to light pressure, the stem protrudes slightly, and the fruit exudes an aromatic and sweet scent. Small, dark spots on the skin indicate an edible mango. The fruit is spoiled when it gives off an alcoholic smell.
The mostly oval fruits vary in size – from the size of a plum to a weight of 2kg. Most mangos have a handy size and contain many important nutrients: they contain a lot of vitamin C which supports the immune system, and they have one of the highest beta-carotene levels found in fruit.
Mangoes can be eaten both raw and cooked. A puree from the pulp of the fruit is a popular ingredient in smoothies, sauces, desserts and as a base for ice cream. Although mango is a staple for every fruit salad, when blended with banana or pineapple and some orange juice, it can also create a very refreshing drink.
Indian cuisine uses mango in many recipes to create tasty dishes. The fruit makes an appearance in chutneys, soups and salads. A classic dish is a curry with mango. There are countless recipes that combine meat or tofu, a yellow spice mix, and the orange-coloured fruit. It’s no wonder that together, the sweet mango and the spicy curry are a real delicacy.
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