Welcome to another edition of our Fruit of the Month series! This month, we’re diving into the vibrant world of Mangoes. Mangoes are typically in season during the late spring to summer months, from May to September, depending on the region.
Our popular monthly fruit club, HarvestClub™ Exotica, delivers this tropical delight fresh to your door. A mango is not just a sweet, juicy treat; it is also packed with nutritional benefits, versatile in the kitchen, and steeped in rich history. In this article, we’ll explore why mangoes have earned the title “The King of Fruits,” share tips on selecting and storing them, and offer delicious ways to enjoy this tropical delight.
The King of Fruits
Mango, scientifically known as Mangifera indica, is a tropical fruit from the cashew family (Anacardiaceae).
Mangoes, native to South Asia, are cultivated in tropical and subtropical regions worldwide. Renowned for their bright orange flesh, smooth skin, and irresistible aroma, mangoes have earned the title “The King of Fruits.” This regal status is deeply rooted in cultural traditions, with their vibrant golden-orange hue symbolizing wealth, prosperity, and vitality across many societies.
Fun Facts About Mango
- Mangoes are one of the oldest fruits in the world, with evidence of cultivation going back over 4,000 years.
- A mango tree can live and bear fruit for more than 100 years!
- The mango is the national fruit of India, Pakistan, and the Philippines.
How to Select & Store
Watch The Fruit Company’s “Fruit Minute” video, where our friend Randy shows you how to slice a mango into perfect cubes for all your favorite ways to enjoy mangoes!
- Selecting: Choose a mango that gives slightly to pressure and has a fruity aroma at the stem end. A mango’s color doesn’t always indicate ripeness—focus on texture and scent instead.
- Storing: Store unripe mangoes at room temperature to ripen. Once ripe, you can refrigerate them to slow the ripening process. They last about 4-5 days in the fridge.
Nutritional Value & Health Benefits
Mangoes are as nutritious as they are delicious, boasting an impressive range of vitamins and minerals.
Here’s why you should make mango a staple in your diet:
- Rich in Vitamin C: Mangoes are an excellent source of Vitamin C, which supports the immune system and promotes healthy skin by aiding in collagen production.
- Supports Eye Health: Mangoes contain high levels of Vitamin A and beta-carotene, which help maintain good vision and prevent age-related macular degeneration.
- Aids Digestion: Mangoes are high in dietary fiber and contain digestive enzymes, making them excellent for promoting healthy digestion and preventing constipation.
- Heart Health: The potassium and magnesium in mangoes help regulate blood pressure and support overall cardiovascular health.
Delicious Ways to Enjoy Mango
Mangoes are incredibly versatile, adding a touch of tropical flavor to various dishes. Add mango slices to your favorite salads for a sweet and tangy twist, or use them in desserts like sorbets, cheesecakes, or simply topped with a dollop of whipped cream. Mangoes also shine in smoothies—just blend chunks with yogurt, spinach, and a splash of juice for a vibrant, nutritious drink. For a zesty salsa, combine diced mango with red onion, jalapeño, and lime juice, which pairs beautifully with grilled fish or chicken.
Check out our mouthwatering Recipes from The Fruit Company:
Mango Coconut Smoothie
Ingredients:
- 1 ripe mango, peeled and chopped
- 1/2 cup coconut milk
- 1/2 cup Greek yogurt
- 1 tablespoon honey (optional)
- 1/2 cup ice cubes
Instructions:
- Add the chopped mango, coconut milk, Greek yogurt, honey, and ice cubes into a blender.
- Blend until smooth and creamy.
- Pour into a glass and enjoy immediately for a refreshing, tropical treat.
Mango Salsa
Ingredients:
- 1 ripe mango, peeled and diced
- 1/2 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- Juice of 1 lime (2-3 tbsp)
- 1 ripe avocado, diced (optional)
- 1 jalapeño, seeded and finely chopped (optional)
- Salt and pepper to taste
Instructions:
- In a medium bowl, combine the diced mango, avocado, red onion, cilantro, and jalapeño.
- Squeeze lime juice over the mixture and season with salt and pepper.
- Gently toss everything together until well mixed.
- Serve immediately with tortilla chips, grilled fish, or chicken.
Mango Sticky Rice
Ingredients:
- 1 cup glutinous rice (sticky rice)
- 1 1/2 cups water
- 1 1/2 cups coconut milk
- 1/4 cup sugar
- 1/2 teaspoon salt
- 2 ripe mangoes, peeled and sliced
- Sesame seeds (optional, for garnish)
Instructions:
- Rinse the sticky rice under cold water until the water runs clear.
- In a pot, combine the rinsed rice with the water and bring to a boil. Cover, reduce the heat to low, and simmer for about 15 minutes, or until the water is absorbed and the rice is tender.
- While the rice is cooking, mix the coconut milk, sugar, and salt in a small saucepan. Heat over medium heat, stirring occasionally, until the sugar is dissolved.
- Once the rice is cooked, remove from heat and stir in 1 cup of the sweetened coconut milk. Cover and let the rice absorb the coconut milk for about 10 minutes.
- Serve the sticky rice with mango slices on top and drizzle the remaining coconut milk over the dish. Garnish with sesame seeds if desired.
Conclusion
With its irresistible flavor and health benefits, mango truly deserves a place in your fruit basket this month. We’d love to hear about your favorite ways to enjoy mangoes, so share your recipes and experiences with us! Stay tuned for more exciting Fruit of the Month features as we continue our journey through the world of delicious and nutritious fruits!
