Celebrate Mango Month: Fun facts + 3 Nourishing Recipes, 3 Ingredients Each!

Celebrate my favorite fruit all summer long with these 3 healthy recipes, each made with just 3 simple ingredients!

Mangoes are rightfully known as the "King of Fruits"! Besides being a delicious tropical treat, they are packed with nutrition and provide an enjoyable sensory experience, making healthy eating fun.

Including a serving of mangoes in your healthy, balanced diet offers numerous health benefits. They are loaded with antioxidants like vitamin C, E, and A, which can enhance hair and skin health. Mangoes also support gut health by providing both insoluble and soluble fiber, promoting bowel regularity and helping our "good" gut bacteria thrive. Additionally, mangoes are a great source of potassium, which supports healthy blood pressure.

Check out some of my favorite ways to enjoy mangoes all summer long:

How to shop for and store mangoes:

From Alphonso to Kent and my favorite Pakistani variety, Chaunsa, there are so many delicious mango varieties to choose from. Each has a distinct flavor, and it can be exciting to hunt for different types at your local grocery store or ethnic markets when they are in season, starting in May.

When shopping for mangoes, avoid those that are wrinkled or bruised. It's a good idea to pick them up with clean hands or a napkin to check for hidden bruises or punctures. Color isn't always the best indicator of ripeness. Instead, look for mangoes that smell sweet at the stem and feel soft when gently squeezed, similar to avocados or peaches.

Mangoes, being a tropical fruit, don't need to be refrigerated right away. Once ripened, you can move them to the refrigerator for up to 5 days to slow down further ripening. I also like to peel, cube, and freeze them for up to 6 months, which makes them perfect for delicious recipes like mango pops, mango lassi, and more (see below).

Enjoy exploring the wonderful world of mangoes and all the tasty creations you can make with them!

Fun ways to enjoy mangoes:

Did you know you can grill mangoes? Every summer, I love adding mango slices to veggie skewers to bring color and sweetness to the grill menu. Pureed mangoes also make a fantastic addition to spicy marinades or dressings for proteins like salmon or chicken, enhancing the flavor while preserving their texture.

One of my favorite traditions is requesting my mom to make my grandfather's famous Aam ki launji, also known as sweet and spicy raw mango chutney. Mangoes can also add a refreshing touch to salads and salsa.

Check out some of my current favorite recipes using mangoes below. Each one is made with just 3 ingredients and is packed with nutrients!

3 easy and healthy recipes using mangoes

Mango Chia Parfait- 2 servings

Ingredients:

• Milk, 2 cup

• Chia seeds, 6 tbsp.

• Diced fresh mango, 1 large mango or 2 small mangoes

• Optional toppings: yogurt of your choice, unsweetened coconut flakes, diced mango, drizzle of honey

Directions: Blend the milk and mangoes until smooth. Divide 3 tablespoons of chia seeds into each serving jar and pour the mango milk mixture over them. Stir well. Refrigerate for at least 2 hours or more. Before eating, stir well again and add toppings if desired.

Side note: You can also blend the chia seeds with the milk and mangoes for creamier texture.

Mango Froyo- About 4 servings

Ingredients:

• Fresh mango, 2 small mangoes diced or 1 large mango

• Yogurt, 1 cup

• Drizzle of honey

• Popscicle mold, medium sized

• Optional: Diced mango for texture

Directions: Blend the mango until smooth. You have two options: you can either mix the yogurt into the mango puree and then divide the mixture into 4 popsicle molds without overflowing, or you can add the mango puree first into each popsicle mold, then layer the yogurt on top. If desired, add a few diced mango pieces into the molds. Freeze for at least 3 hours or more.

Sparkling Mango Lemonade- 2 servings

Ingredients:

• Chilled sparkling lemon lime water, 2 cups

• Lemon, 4 slices

• Pureed mango, 4 tbsp.

• Ice, optional

• Optional garnish: mint

Directions: Start by adding a base of 2 tablespoons of pureed mango to each serving glass. Then, add 2 lemon slices, ice, and pour over sparkling water. Garnish with mint if desired.

Hungry for more information ? Check out my previous posts below

Let's connect! Share your mango recipe creations with me on Instagram with the hashtag #doseofnutrition