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Sharp Health News

3 easy ways to eat a mango (infographic)

June 24, 2016

The arrival of summer marks the season of mangoes — the sweet, smooth king of fruit that is known to quench both thirst and appetite. Not only is mango delicious, but it has a number of health benefits. The fiber and nutrients in mango help promote the management of blood sugar and cholesterol, as well as healthy skin. Ursula Ridens, an outpatient dietitian and certified intuitive eating counselor at Sharp HealthCare, shares her three favorite ways to prepare mango.

3 easy ways to eat a mango (infographic). Not only is the mango a delicious fruit, but it has a number of health benefits. In fact, one cup of chopped mango provides 100 percent of your daily vitamin C needs and helps to keep your teeth and gums healthy. There are several varieties of mangoes:	The Ataulfo mango is sweet and creamy. The Tommy Atkins variety is mild and sweet. A Francis mango is rich and spicy. Haden mangoes are rich and aromatic. The Kent variety is sweet and rich. A Keitt mango is sweet and fruity. I personally love the Ataulfo variety of mangoes – super creamy and sweet – especially on salads and oatmeal, says Ursula Ridens, RD, an outpatient dietitian at Sharp HealthCare. There are three ways to tell if a mango is ripe. Choose a firm mango. Mangoes should be slightly firm (not hard) and give a little when squeezed, much like avocados. Smell mangoes near the stem. Ripe mangoes have a sweet, fragrant aroma around the stem. Mangoes that smell sour or like alcohol are overripe. Color doesn’t matter. Ripe mangoes can be yellow, pink or green, depending on the variety and season. Store all mangoes at room temperature until ripe, then store them in the refrigerator for up to one week. To ripen mangoes quicker, place them in a brown bag kept at room temperature. Mangoes can be used in a variety of dishes and drinks. Try these three easy, three-ingredient mango recipes: Mango Salsa
Combine two cubed avocados, one cubed mango and a quarter-cup of roughly chopped cilantro and toss gently. Sprinkle the mix with lime juice or salt and pepper to taste. Chill the salsa for 10 minutes and serve it as a salad topper or dip.
Chicken mango kabobs. Gently mix three sliced mangoes and four cubed chicken breasts while adding 6 tablespoons of olive oil until all pieces are coated. Add a pinch of salt and pepper to taste. Thread the chicken and mango onto metal skewers, alternating pieces and dividing them evenly. Grill the kabobs for 6 to 10 minutes, or until the chicken is cooked through. Jalepeño Mango Tilapia. Grill one sliced mango and one sliced jalepeño until char marks appear, about five minutes. Wrap two tilapia fillets individually in foil and grill the packets over medium heat until they are cooked through, about five minutes on each side. Remove the fish from the packets and garnish them with grilled mango and jalapeño.

View the printable version of this infographic.

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