Mangoes, like many other tropical fruits have a unique flavour and nutrient profile. Juicy, sweet and delicious they make a tasty treat or dessert with a lower glycaemic index than some other fruits so will not trigger a sharp rise in insulin levels.

 Mangoes contain lots of vitamin C but it’s their extremely high beta carotene content, the precursor to vitamin A, that sets them apart.

Just one cup of chopped mango contains 184 percent of daily Vitamin A requirements as well as over half of your vitamin C. Both Vitamin A and Vitamin C are supportive of the immune system so make a great addition to your daily diet.                                     

Mangoes are also rich in many other vitamins and minerals including B Vitamins, Vitamin E, Zinc, magnesium and potassium all essential for healthy bodies.

As a source of phytonutrients, they contain many such as catechins, ellagic acid, limonene & quercetin. Which are thought to work alongside vitamin C to promote health and may be preventative against certain cancers.

At about 82 percent water raw mangos are great for hydration and contain lots of both soluble and insoluble fibre which support a healthy gut microbiota. The soluble fibre content is the type that helps to lower cholesterol and help prevent cardiovascular disease.

A study in Mexico showed mangoes to be effective against one of the nasty organisms responsible for “travelers tummy”, in fact it proved just as effective as a drug more commonly used to treat the infection.

They contain a number of enzymes which can support digestion and particularly help break down proteins. 

Why not try the recipe below to make the perfect dinner?

See you next week!

Helen – Accredited Nutritionist at Hedley Nutrition.

Mango, Chicken, Black Bean & Rice Bake Recipe

Ingredients

  • small bunch spring onions, chopped
  • thumb-sized piece ginger, chopped
  • 3 garlic cloves
  • 1 red chili, seeds removed if you don’t like it too hot
  • small handful coriander stalks roughly chopped and leaves picked
  • 1 tbsp thyme leaf
  • zest and juice 1 lime, plus 1 lime cut into wedges to serve
  • 1½ tsp ground allspice
  • 2 tbsp sunflower oil
  • 8 chicken drumsticks
  • 300g long grain rice
  • 400g can kidney bean, rinsed and drained
  • 500ml chicken stock
  • 2 ripe mangos, peeled, stoned and cut into bite-sized chunks
  • 200g mango chutney, plus extra to serve (optional)

Method

  1. Put the spring onions, ginger, garlic, chili, coriander stalks, thyme, lime zest and juice, allspice and oil in a food processor, then blend to a paste. Pour over the chicken drumsticks and leave to marinate for at least 1 hr, or preferably up to 1 day.
  2. Heat oven to 180C/160C fan/gas 4. Tip the rice and beans into a large roasting tin with deep sides. Remove the chicken from the marinade and set aside. Mix the stock into the marinade in the bowl and stir well. Pour the stock over the rice and beans, then put the chicken drumsticks and the mango pieces on top. Cover the tray tightly with foil and bake for 30 mins.
  3. Take the tray out of the oven and remove the foil. Increase the temperature to 220C/200C fan/gas 7. Spoon the mango chutney over the drumsticks and return to the oven, uncovered, for 35-40 mins, to brown the chicken pieces and allow the rice to absorb all the liquid. Before serving, fluff up the rice a little with a fork and scatter with the coriander leaves. Serve with lime wedges and extra mango chutney, if you like.

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