Summer is here with its sweltering heat, dry wind and dehydration. But nature provides its own cure to counter it. The fruits of this season help nourish our bodies.
Mango is popularly known as the king of fruits and has many nourishing qualities. Out of the many varieties, sweet and ripe mango balances the vata and pitta of the body and increases kapha as well. It also balances the three doshas and gives energy to the body. Ripe mangoes can be eaten with grains or with milk as a tonic for the body.
Green and unripe mango is frequently used in cooking. You can grate it and add to pulses and vegetables, or make mango chutney and pickles. The green mango is known for being sour, astringent and cooling. Do not eat raw mangoes in large quantities because they can aggravate the pitta dosha. However, if prepared in combination with spices, they help in digestion and improve the flavour of food.
Mango is rich in antioxidants, such as beta-carotene and vitamin C, which play an important role in the prevention of cancer and heart diseases. It has an alkaline effect on the body. However, because it is high in sugar content, people with diabetes and those trying to lose weight should consume mangoes in moderation. Mango also contains potassium, which is an essential mineral for the proper functioning of cells, tissues and organs. It is rich in insoluble fibre which prevents constipation.
Unripe mango protects you from the adverse effects of heat and is an effective remedy for heat exhaustion and stroke. It is also beneficial in the treatment of digestive disorders like indigestion and acidity.
Eat unripe mango to counter vitamin C deficiencies like low immunity and skin problems.
Mango is great as a snack or dessert. Mango lassi is extremely refreshing and goes with any meal of the day. Mango milk shake is an ideal breakfast drink and even kids love it. It can be added to salads, puddings, or fruit desserts. Use fresh mangoes instead of canned mango puree since it may contain added sugar and preservatives.
Make the best of the golden fruit...
1/2 cup yoghurt
1 1/2 cup water
Peel the mango and transfer the flesh into a blender. Add enough water to cover the mango and puree until smooth. Add yogurt and the rest of the water and blend again.
2 cups toned or double toned milk
Boil milk and let it cool to room temperature. Peel the mango and add the flesh into a blender. Add enough milk to mango and puree until smooth. Add the rest of the milk and blend for 15 seconds.
Mango - Rice Salad
1 cup brown rice
2 cups water
1/4 tsp salt
1/4 cup almonds roasted
2 tbsp pumpkin seeds roasted
2 tsp turmeric
1 lime or half a lemon
2 tbsp olive oil
2 tbsp chopped fresh cilantro
Salt & freshly ground black pepper
1. Wash rice and place in a medium-size pot with water and salt. Bring to a boil, cover and cook on low heat for 20 minutes, until the rice absorbs all the water.
2. Peel the mango, carefully cut its flesh into medium-sized cubes and place in a large bowl.
3. Peel the radish, quarter it lengthwise and slice thinly. Add to mango along with almonds and pumpkin seeds.
4. For the dressing, heat oil in a small pan and fry the condiments. Let it cool. Grate the peel of the lime or lemon, and squeeze the juice. Mix it with the spices. Whisk in the olive oil, chopped cilantro, salt & pepper
5. Add the cooled rice to the mango mixture, pour the dressing over the salad, and toss until combined.
Lettuce with Mango and Avocado
2 teaspoons ginger paste
3 tablespoon olive oil
Juice of 1/2 lime, salt & pepper
1. Wash and cut lettuce into small pieces. Cube mango and avocado and mix with lettuce.
2. Mix the other ingredients. Pour dressing over salad and toss gently.
Oil, 2 tsp cumin seeds
1 tsp coriander seeds
1 tsp turmeric, 2 cups water
Salt & sugar to taste
1. Boil mangoes, cool, and take out the pulp.
2. Heat oil in a pan. Add cumin and coriander and turmeric. Add mango pulp, water, sugar & salt.
3. Bring to a boil. Lower heat, let simmer. Serve with rice.
From HT Brunch, May 27
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