Skip to Content
 
 
 
 

Published on July 03, 2019

mango fruit and slices on a cutting board

Hidden Gems of the Produce Section: Mangoes

King of the fruit and the national fruit of India, I would highly recommend trying a mango this summer. How to try it best? Start here:

Remember that all varieties start green, but most change to shades of yellow, orange and red as they ripen.

How to store depends on when you pick them. If unripe, green and firm, you should store them in a paper bag on the counter for one to two days until ripe. If they are ripe -- slightly soft and sweet smelling – you can store them uncut at room temperature one to two days. Once they’re cut, they can be stored in the refrigerator for up to a week.

Other Tips

Mangoes have a large, kidney shaped, stone in the center. To break down:

  • Slice into 3 sections lengthwise (with the stone in the center section).
  • Remove the skin and cut the two outer sections into desired size/shape.
  • Depending on the size of the stone you may be able to get some small pieces from the outer edges of the middle section.

Reasons to Enjoy

  • One cup of cut mango has about 98 calories, 2.5 grams of fiber, and it’s an excellent source of vitamins C and A. It’s also a good source of vitamin B6 and potassium.
  • Tangy, sweet flavor with a smooth texture.
  • Often paired with avocados for salsas and sauces paired with chicken or fish.

Mango and Avocado Chutney

Ingredients

  • 2 mangoes, peeled, pitted and diced
  • 2 avocados, peeled, pitted and diced
  • 2 tablespoons Serrano pepper, seeded and minced
  • ¼ cup red onion, diced
  • ¼ cup red pepper, diced
  • 2 tablespoons fresh cilantro leaves, chopped
  • 1 lime, zested and juiced
  • 1 teaspoon chili powder
  • 1 tablespoon extra-virgin olive oil

Directions

Combine all ingredients in a bowl; allow to sit for at least 10 minutes prior to serving.

Subscribe to our

wellness e-newsletter

Live Better. Live Balanced. Avera.

Avera is a health ministry rooted in the Gospel. Our mission is to make a positive impact in the lives and health of persons and communities by providing quality services guided by Christian values.

© 2019 Avera, Sioux Falls, SD. All Rights Reserved.